French Style Roasted Perch With Fennel, Tomatoes and Wine

May 09, 2023May 9, 20230 1
French Style Roasted Perch With Fennel, Tomatoes, and Wine Recipe
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 perch fillets
3 fennel bulbs , cut into quarters , reserving the fennel fronds for a garnish
3 tomatoes , peeled and cut into quarters
3 shallots , peeled and finely chopped
1 red pepper , trimmed and cut into chunks
2 tablespoons dill
1 teaspoon coriander seed
1 tablespoon olive oil
1 teaspoon fennel seed
1 cup dry white wine , such as colombard
2 lemons , 1 sliced and 1 cut into wedges
salt
pepper

Nutrision Information

Servings Per Recipe
6
Calories
265
Sugar
4g
Fat
8g
The French-style roasted perch with fennel, tomatoes, and wine is a classic dish from the Provence region of France. It is a healthy and sumptuous seafood recipe that is perfect for special occasions or family dinners. The perch is marinated in a delicious mix of herbs, red pepper, and white wine and then roasted with vegetables until the fish is flaky and tender. This recipe uses fresh and healthy ingredients, so it's perfect for people who prefer a light and healthy meal. The dish has a very distinctive flavour that is both sweet and tangy, thanks to the fennel, tomatoes, and white wine.

Instructions

1.Preheat your oven to 200°C/400°F.
2.In a baking dish, mix together the fennel, tomatoes, shallots, red pepper, coriander seed, olive oil, and fennel seed. Season with salt and pepper to taste.
3.Pour the white wine over the top of the vegetables, then arrange the perch fillets on top of the vegetables.
4.Sprinkle the dill over the fish and vegetables, and place the lemon slices on top.
5.Cover the dish with foil and place in the oven.
6.Bake for 20-25 minutes or until the fish is cooked through and the vegetables are tender.
7.Serve hot with lemon wedges and garnished with fennel fronds.

PROS

This French-style roasted perch presents a mouth-watering flavour and aroma.
The dish has balanced notes of sweetness and tanginess, and the roasted perch fillets are flaky and moist, while the vegetables are tender and flavourful.
It’s also low in calories and is perfect for a healthy diet.

CONS

The dish may not be widely available, and it may be difficult to find good-quality perch fillets.

HEALTH & BENEFITS

This dish contains healthy ingredients such as tomatoes, fennel, red pepper, and dill. It is high in protein, low in calories, and contains heart-healthy Omega-3 fatty acids. The carotenoids in tomatoes and red peppers help boost the immune system, while fennel has anti-inflammatory properties and is a good source of potassium, vitamin C, and fiber.

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