Pan-fried ocean perch fillet is covered with a thick vegetable sauce and has a savoury flavour. It might look complicated, but it is quite easy to make. The ocean perch goes so well with the Thickened Vegetable Sauce.
Don't forget to see the section 'MEAL IDEAS' below the recipe card! It gives you a list of dishes that I have already posted and this recipe that can make up a complete meal. I hope it is of help to you.
On the skin side of the fillet, score diagonally in a few places where the flesh is thick. This will allow the fillet to cook evenly.
Put the fillet skin side down. Press down the fillet for a while to prevent it from curling.
Add dashi stock and all the vegetables, excluding snow peas, to a saucepan and bring it to a boil. Cook for a couple of minutes.
As soon as it starts boiling, turn the heat off.
1. My ocean perch fillet was about 135g/4.8oz and no thicker than 2.5cm/1” but you can make it a bit larger if you want.
This recipe will work with any non-oily white flesh fish fillet such as snapper, barramundi, or cod.
2. If your fish is larger and thicker than mine, it will take a bit longer to cook.
3. Nutrition per serving.
serving: 385g calories: 329kcal fat: 9.9g (15%) saturated fat: 1.1g (6%) trans fat: 0.1g polyunsaturated fat: 2.1g monounsaturated fat: 5.6g cholesterol: 58mg (19%) sodium: 1317mg (55%) potassium: 887mg (25%) carbohydrates: 16g (5%) dietary fibre: 2.5g (10%) sugar: 8.2g protein: 38g vitamin a: 88% vitamin c: 26% calcium: 13% iron: 13%