Perch With Mustard And Thyme Recipe

Summary

Preparation Time10 MinCooking Time15 Min
Ready In25 MinDifficulty LevelEasy
Health IndexHealthyServings4
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Oat bran1⁄2 Cup (8 tbs)
 Perch fillets1 Pound
 Olive oil1 Tablespoon
 Chicken stock1⁄2 Cup (8 tbs)
 Dijon mustard1 Teaspoon
 Dried thyme1⁄2 Teaspoon

Nutrition Facts

Serving size

Calories 187 Calories from Fat 63

% Daily Value*

Total Fat 7 g11%

Saturated Fat 0.8 g4%

Trans Fat 0 g

Cholesterol 45.9 mg

Sodium 133.8 mg5.6%

Total Carbohydrates 9 g3.1%

Dietary Fiber 2.1 g8.4%

Sugars 0.7 g

Protein 24 g47.9%

Vitamin A 0.5% Vitamin C 0.62%

Calcium 12% Iron 14.6%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1) In a plate, spread the oat bran.
2) Roll both the sides of each fillet in the oat bran to coat.

MAKING
3) In a non-stick pan sauté the fish fillets for 3 1/2 minutes on each side or until cooked through.
4) Carefully remove the fish to a heated platter.
5) In the same pan, pour stock and whisk in the mustard and thyme.
6) Bring to a boil and cook until reduced by half.

SERVING
7) Pour the hot sauce over the fish and serve immediately.
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