The best recipes for perch 6 times differently! Cook a quick and healthy dinner with us

What to do if you are running out of time, but want to treat yourself to a hearty, healthy and quick dinner after a hard day?

Cook up one of these great bass recipes.

Enjoy this light and tender meat that will melt on your fork and in your mouth.

Bake it, fry it or grill it. Either way, it will always be absolutely perfect.

Perch with couscous and artichoke salad

This salad with light and diet sea fish, couscous and artichoke salad in oil and fresh herbs can be served as a quick and easy dinner for two. It takes just 20 minutes from preparation to serving the fish.

What will we need

• 100 g of couscous
• 175g artichokes in oil (coarsely chopped)
• ½ teaspoon Dijon mustard
• 2 tablespoons of olive oil
• ½ small package dill (leaves finely chopped)
• ½ small package parsley (leaves finely chopped)
• Lemon (peeled and juiced)
• 2 large handfuls of watercress
• 2 sea bass fillets

Method

• Cook the couscous according to the instructions on the package and then mix it with the artichokes
• Mix the mustard with the oil from the artichoke pack together with ½ teaspoon of olive oil and add the mixture to the couscous
• Throw the herbs into the couscous salad together with the lemon zest and juice and watercress
• Heat the remaining oil in a large skillet over medium-high heat
• Season the skin of the sea bass and then put it skin side down in the oil and fry it for about 3 minutes
• Once the meat is almost completely cooked and white, turn it over and cook for another 1 minute
• Divide the couscous salad into two plates and place the finished fish on it

Salted fish pie

A fish cake doesn’t have to mean a heavy meal that fills you up so you’re not hungry the next day. This recipe with perch in a light, crispy batter, topped with tomato stuffing and soft whipped cream, will be enjoyed with full bites and you will still have room for something sweet.

What will we need

• 100 g of butter
• Onion (finely chopped)
• Fennel bulb (finely chopped)
• Garlic clove (finely chopped)
• A spoonful of tomato puree
• 200 ml of white wine
• 400 g can of chopped tomatoes
• 150 ml whipping cream
• 300 g sea bass fillets (skinned and cut into large pieces)
• 250 g halibut (skinned and cut into large pieces)
• 200 g of raw shrimp
• Handful of parsley (chopped)
• 2 tablespoons of chopped tarragon
• Puff pastry packaging

Method

• Heat 25 g of butter in a large pot so that it starts to foam
• Add the onion and fennel and cook for about 10 minutes until they are soft and not glazed
• Stir in the garlic and cook for another 1 minute
• Add the tomato puree, cook for 1 minute, and immediately add the white wine
• Cook this mixture for a few more minutes until it reduces by half
• Pour in the chopped tomatoes and continue cooking for another 15 minutes until you get a rich and thick sauce
• Remove the sauce from the stove
• Mix in the cream, pieces of fish, shrimp and herbs and season with spices
• Pour the mixture into the baking dish
• Preheat the oven to 180 degrees
• Melt the rest of the butter
• Unwrap the puff pastry and roll it out to the size of a baking dish
• Brush one side of the dough with melted butter
• Finely cut the pastry and place it on top of the pie filling so that it completely covers it
• Bake the fish pie in the preheated oven for 25 minutes on the middle rack, until the dough is golden and crispy

Baked perch on oranges with lentils

Liven up your meals in the middle of a busy week with this low-calorie fish dinner that’s ready in less than half an hour!

What will we need

• 2 large Nile perch fillets
• Zest and juice of ½ orange
• 2 teaspoons of honey
• 2 teaspoons of mustard
• 2 tablespoons of olive oil
• 250 g of pre-cooked lentils
• 100 g of watercress
• Parsley (chopped)
• Dill (chopped)

Method

• Preheat the oven to 200 degrees
• Place each Nile perch fillet, skin side down, on larger squares of aluminum foil (so that later the perch can be easily wrapped in them)
• Mix orange peel, honey, mustard, a spoonful of olive oil and spices in a bowl
• Sprinkle the spice mixture over the fish fillets
• We fold the sides of the foil up and curl the edges together to make packets
• Place the packages on a baking sheet and place in the oven
• Bake in the oven for 10 minutes, until the fish is cooked through and does not fall apart when pressed with a knife
• Heat the lentils in a saucepan to a moderate temperature
• Then mix in the orange juice, remaining oil, watercress, herbs, salt and pepper
• Divide the lentil into 2 plates and place the oven-baked perch fillet on each
• Alternatively, drizzle it with the baked juice and serve immediately

Fried river bass with ratatouille and basil

This dish gives a new look to the classic French ratatouille, as it is accompanied by literally falling apart fish meat with crispy basil and a creamy basil pesto.

What will we need

• 60 ml olive oil (plus 2 tbsp)
• 2 large handfuls of basil leaves
• 2 river perch fillets (about 140 g)
• Juice of ½ lemon
• Extra virgin olive oil, for drizzling

For ratatouille

• Small red bell pepper
• A small zucchini
• ½ eggplant
• 2 tablespoons of olive oil
• ½ teaspoon of ground cumin
• 2 cloves of garlic (pressed)
• 8 cherry tomatoes (halved)
• A pinch of sugar

Method

• Heat a tablespoon of oil in a pan and briefly fry 8 basil leaves until golden
• Then we take them out of the oil and let them drain on kitchen paper towels
• Bring water to a boil in a large pot and prepare a bowl of ice water next to it
• Blanch the remaining basil leaves in boiling water for 5 seconds
• Using tongs, remove them from the boiling water and plunge them into ice water to cool quickly and retain their color
• After cooling, remove the leaves and get rid of excess water
• Put the blanched basil leaves in a blender and cover them with 60 ml of olive oil
• We start mixing into a liquid sauce
• Add more oil if needed and set aside
• For the ratatouille, halve the pepper, remove the seeds and cut it into thin strips
• Cut the zucchini lengthwise and cut it into quarters
• Cut the eggplant into thick rounds and cut each into strips
• Heat oil in a saucepan, add cumin and garlic and fry for about 30 seconds
• Add all the vegetables to the pan, season and fry for 1 minute
• Add 100 ml of water and cook at a high temperature for about 4 minutes
• Season to taste and add sugar if necessary
• Cut each fillet through the skin with a sharp knife
• Heat the remaining tablespoon of oil in a pan until hot
• Season the fillets and place them skin side down in the pan
• Fry until the skin is golden and crispy and the meat is not white
• Turn the fillets over and continue cooking for about a minute
• Remove the fish from the heat and sprinkle with lemon juice
• Divide the ratatouille between plates and place the river perch on it
• Drizzle the fish with basil oil, a little olive oil and sprinkle with crispy basil leaves

Grilled perch fillet and potato salad

Prepare the light and delicate flavors of the Mediterranean in just 25 minutes with this delicious fish and light potato salad dish. Grilled fish with crispy skin is accompanied by tender vegetables seasoned with wine vinegar dressing. It is the one that binds the food together and gives it a strong and impressive taste, thanks to which you will prepare this dish again and again.

What will we need

• 800 g baby potatoes (halved or quartered)
• 200 g beans (cut and halved)
• Garlic clove (pressed)
• 5 g fresh basil leaves (very finely chopped)
• 40 ml of red wine vinegar
• 2 tablespoons of extra virgin olive oil
• 2 roasted peppers (canned, drained and cut into strips)
• Small red onion (thinly sliced)
• Tablespoon black olives (coarsely chopped)
• 2 x 190 g perch fillets
• 10 g fresh parsley (coarsely chopped)

Method

• Boil the potatoes in a large pot of salted water until they are soft
• Add the green beans to the pot for the last 3 minutes
• Drain and tip the potatoes onto a large plate and let them cool completely
• Rinse the beans under cold water so that they do not continue to cook
• Put the garlic, basil and vinegar in a small bowl
• Add 1½ teaspoons of oil and beat until the ingredients are combined
• Put the cooled potatoes and beans together with the peppers, onions and olives in a large bowl
• Add the dressing and mix
• Cover the bowl and set aside while we grill the perch
• We turn on the oven in the grill mode at 180 degrees
• Line a baking sheet with baking paper and place the perch skin side up on it
• Drizzle with ½ teaspoon of oil, season with pepper, then place in the oven and grill for 6-8 minutes until cooked through and the skin is golden and crispy
• Mix most of the parsley into the potato salad and season with pepper
• Divide the salad into 4 plates and place the grilled perch on it
• Sprinkle everything with the remaining parsley and serve

Chilli-garlic pasta with sea bass

Sea bass is definitely one of the most popular fish ever. The skin should be crispy to contrast with the soft fish flesh. This dish keeps its simplicity thanks to classic ingredients like garlic and chili. There’s quite a bit of olive oil in this dish, but since there’s no sauce, it lets the vegetables and pasta stand out, which it wraps around nicely and complements the chili and garlic well. This is a very simple and extremely quick dish that tastes fantastic!

What will we need

• 2 perch fillets
• 2 red chili peppers
• 3 cloves of garlic
• A pinch of chili pepper (optional)
• 2 large handfuls of any vegetables (e.g. broccoli, cabbage, arugula – or use a mix)
• 2 spring onions
• 100 g spaghetti
• Olive oil
• Salt
• Pepper

Method

• Cook the spaghetti according to the instructions on the package in boiling salted water
• Cut the red chili peppers and three cloves of garlic into thin slices
• Cut the vegetables into small pieces
• Heat a large pan to a high temperature
• Add about 4 tablespoons of olive oil and let it heat up
• Drain the pasta, but reserve about half a cup of the pasta water
• To prevent the pasta from sticking together, mix it with a drop of olive oil
• Add chopped chili peppers, half of the garlic and chili spices to the pan
• Sauté for about 1 minute until the garlic begins to turn golden brown
• Add the vegetables to the pan and stir-fry on a high heat for about 2 minutes, until wilted
• Add the drained pasta and a few tablespoons of pasta water and mix
• Heat a large frying pan over medium-high heat for the fish
• Salt and pepper the fish and drizzle a little olive oil over the skin
• When the pan is hot, add the fish, skin side down
• We press the meat in the pan (otherwise the fish will curl and you won’t have crispy skin) for about 10 seconds, then we can release it
• Let the perch fry for about 2 and a half minutes
• Turn the fillets over and fry the meat for only about 30 seconds
• Remove the fish from the pan and let it rest while we fry the garlic chips
• Add another tablespoon of olive oil to the fish pan and increase the temperature
• Fry the remaining cloves of garlic in oil
• As soon as they acquire a rich golden color, we remove them with a slotted spoon and let them drain on kitchen paper towels
• Place the pasta in large bowls and top with the sea bass fillets and then sprinkle with garlic flakes

Omega 3, 6 and 9. What is the difference and where can we find them?

There are two main types of fatty acids that we eat – saturated and unsaturated . A healthy balance of omega fatty acids is important for our overall well-being.

So read the following text, find out where to get them and add them to your shopping list!

Omega 3

This type of fat is the most inflected type that is discussed. This is perhaps because we get to it in the most common way, because it is contained in fish .

We can find it in salmon, mackerel or herring. We can also obtain it for our body from nuts, seeds and various vegetable oils. This type of fatty acid helps us fight inflammation, chronic diseases, high cholesterol and pressure.

We have to get Omega 3 fatty acids into the body from external sources , because the body cannot produce them by itself, so it is very important not to forget about them in the normal daily diet and include them.

Omega 6

Omega 3 fatty acids are even more effective when combined with Omega 6 fatty acids. They play a very important function for the proper functioning of the brain, growth and development .

To a large extent, they agree in the benefits that Omega 6 fatty acids also provide us. But beware , the big difference is that some types of Omega 6 can, on the contrary , support inflammation in the body .

Therefore, we must take care to receive the correct ratio of these fats so that we do not unknowingly induce inflammatory conditions in our body. The best ratio is 1:1 .

Omega 6 fatty acids can be obtained for example from fish such as tilapia, sunflower oil, soybeans and peanut oil.

Omega 9

We can say that this type of fatty acid is hardly talked about, perhaps because the body can produce it by itself and therefore there is no reason to get it into the body externally.

But be careful again, Omega 9 can only be produced if we have enough of the two previous fatty acids in our body. If this is not the case, we have to get them back into the body in the form of food.

Have almonds, pistachio olives or sesame oil.