Whole Perch with Green Sauce by @cuisinovia

1h
Medium

4 servings

🐟

1 whole fish

Perch

🍋

2 lemons

Lemon

🧅

3 spring onions

Spring Onion

🌿

75 g

Parsley

🫒

90 ml

Olive Oil

🧂

27 g

Sea Salt

🥔

750 g

Potato Wedges

🧅

2

Spring Onion

🫙

9 g

Capers

🧄

1 clove

Garlic

🫒

15 g

Green Olives

🌿

0.5 cup

Parsley

🌱

10 g

Mint

🍋

1

Lemon

🟡

15 g

Dijon Mustard

🫒

0.5 cup

Olive Oil

🧂

Salt

🌶️

1 g

Black Pepper

Preparation Steps

  1. Step 1/15

    Thaw the cleaned whole perch completely in the refrigerator, then leave it at room temperature for 60 minutes before baking.

    cleaned whole perch

  2. Step 2/15

    Preheat the oven to 220°C fan (425°F convection).

  3. Step 3/15

    Slice 1 lemon, reserving 1 slice for the fish cavity. Chop 1 spring onion for the fish.

    lemon
    spring onion
    🔪knife
    🪵cutting board

  4. Step 4/15

    Line 1 baking tray with a large sheet of non-stick baking paper. Arrange the lemon slices and most of the parsley in the center.

    lemon
    parsley
    🍳baking tray
    📜non-stick baking paper

  5. Step 5/15

    Drizzle the lemon and parsley with 1 to 2 tablespoons of olive oil. Place the cleaned whole perch on top.

    olive oil
    cleaned whole perch
    🍳baking tray
    🥄measuring spoons

  6. Step 6/15

    Stuff the perch cavity with the reserved lemon slice, 1 to 2 parsley leaves, and the chopped spring onion.

    cleaned whole perch
    lemon
    parsley
    spring onion

  7. Step 7/15

    Drizzle the perch with the remaining olive oil. Sprinkle it generously with sea salt.

    cleaned whole perch
    olive oil
    sea salt
    🥛measuring jug
    🥄measuring spoons

  8. Step 8/15

    Fold the non-stick baking paper around the fish like a candy wrapper, leaving one side slightly open. Place the tray on the oven's bottom rack.

    cleaned whole perch
    🍳baking tray
    📜non-stick baking paper

  9. Step 9/15

    Bake the wrapped perch for 35 to 40 minutes, until the flesh is opaque and flakes easily from the bone.

    cleaned whole perch
    🍳baking tray

  10. Step 10/15

    Spread the spicy potato wedges in a single layer on the second baking tray. Place the tray on the oven's middle rack.

    spicy potato wedges
    🍳baking tray
    🥄spatula

  11. Step 11/15

    Bake the spicy potato wedges for 15 to 20 minutes. Cook until golden and crisp, turning once if needed.

    spicy potato wedges
    🍳baking tray
    🥄spatula

  12. Step 12/15

    Add 2 spring onions, capers, garlic, pitted green olives, 1/2 cup parsley, and mint to the small blender.

    spring onion
    capers
    garlic
    pitted green olives
    parsley
    mint
    🔪knife
    🪵cutting board
    🥄measuring spoons

  13. Step 13/15

    Add the zest and juice of 1 lemon, Dijon mustard, 1/2 cup olive oil, sea salt, and black pepper to the blender.

    lemon
    🟡Dijon mustard
    olive oil
    sea salt
    black pepper
    🥛measuring jug
    🥄measuring spoons

  14. Step 14/15

    Blend the green sauce until combined and spoonable. Add up to 1 tablespoon water if the sauce is too thick.

    water
    🥄measuring spoons

  15. Step 15/15

    Transfer the baked perch to a serving platter. Serve it with the green herb sauce and crispy spicy potato wedges.

    cleaned whole perch
    spicy potato wedges
    spring onion
    capers
    garlic
    pitted green olives
    parsley
    mint
    lemon
    🟡Dijon mustard
    olive oil
    🍽️serving platter
    🥄spatula

Composition

Ingredients

Types

Fruit, Vegetables, Herbs, Fats, Oils, Seasonings, Condiments

Ingredients

Perch, Lemon, Spring onion, Parsley, Olive oil, Sea salt, Potato wedges, Capers, Garlic, Green olives, Mint, Dijon mustard, Salt, Black pepper

Allergens

Mustard

Dietetics

Dietary regimen

Pescatarian, Gluten-free, Dairy-free, Low carbohydrate

Calories

690 kcal

Macro nutrients

Protein: 39g, Carbohydrates: 49g, Fat: 38g, Saturated fat: 5.5g, Fiber: 7g, Sugar: 4g

Nutritional Information

Minerals

Sodium: 1650mg, Potassium: 1180mg, Calcium: 105mg, Iron: 4.2mg, Magnesium: 100mg

Vitamins

Vitamin C: 48mg, Vitamin D: 6mcg, Vitamin B12: 4.5mcg, Vitamin K: 320mcg, Vitamin E: 5mg

Preparation

Time Information

Preparation

20 minutes

Cooking

40 minutes

Overall

1 hour 0 minutes

Difficulty

Level

Medium (2/4)

Steps

15 steps

Equipments

Utensils

baking tray, non-stick baking paper, knife, cutting board, measuring jug, measuring spoons, spatula, serving platter

Appliances

oven, small blender, refrigerator

Type

Type

Type Of Dish

Main Course

Occasions

Dinner, Weekend meal, Summer meal, Family meal

Origin

Source

Platform

instagram

Original Creator

@cuisinovia

Origin

Cuisine

Mediterranean, Cypriot

Geographic

Cyprus, Eastern Mediterranean

Various

Aspect

Texture

Tender, Flaky, Crispy, Juicy, Silky

Flavors

Lemony, Herbaceous, Briny, Savory, Peppery, Spicy, Garlicky

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

room temperature : 120 min (Do not leave cooked fish at room temperature for longer than 2 hours.,Serve immediately after cooking for best quality.), fridge : 2 days (Cool leftovers within 2 hours.,Store fish, sauce, and potato wedges in separate airtight containers at 4°C or below.,Reheat fish and wedges in an oven until piping hot; serve the sauce cold.), freezer : 2 months (Freeze cooked perch in an airtight freezer-safe container.,Freeze green sauce separately; its texture may change slightly after thawing.,Do not freeze cooked potato wedges if crisp texture is important.)