4 Serves
25 Mins
66 g
66 g
18 g
Rinse the perch fillets under cold water and pat them thoroughly dry using paper towels.
Ingredients, vitamins, and health benefits
Perch Fillets
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KenyanVitamin E
2 mg / 15 mgVitamin K
15 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
6 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
2 µg / 2.4 µgFolate
89 µg / 400 µgCalcium
377 mg / 1,300 mgIron
4 mg / 18 mgMagnesium
156 mg / 420 mgPhosphorus
652 mg / 1,250 mgPotassium
1674 mg / 4,700 mgSodium
1266 mg / 2,300 mgZinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
101 µg / 55 µgFiber
6 g / 28 gSugar
5 g / 50 gSaturated Fat
7 g / 20 gCholesterol
86 mg / 300 mgCaffeine
0 mgNet Carbs
61 gAlcohol
0 g
In a shallow dish, whisk the eggs until well combined.
In a separate shallow dish, mix the potato flakes, parmesan cheese, and oregano until evenly distributed.
Season the perch fillets with salt and pepper, then dip each piece into the beaten eggs, followed by the potato flake and cheese mixture, pressing gently to ensure a thorough coating.
Heat the butter and olive oil in a large skillet over medium-high heat. Once the butter is melted and bubbling, add the coated fillets and fry for approximately 5 minutes per side until the crust is golden brown and the fish is cooked through.
Cold Water
Egg
Potato Flakes
Parmesan Cheese
Oregano
Salt And Pepper
Butter
Olive Oil
Vitamin A
214 µg / 900 µgVitamin C
82 mg / 90 mgVitamin D
1 µg / 20 µgVitamin E
2 mg / 15 mgVitamin K
15 µg / 120 µgVitamin B1
1 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
6 mg / 16 mgVitamin B5
2 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
2 µg / 2.4 µgFolate
89 µg / 400 µgCalcium
377 mg / 1,300 mgIron
4 mg / 18 mgMagnesium
156 mg / 420 mgPhosphorus
652 mg / 1,250 mgPotassium
1674 mg / 4,700 mgSodium
Fiber
6 g / 28 gSugar
5 g / 50 gSaturated Fat
7 g / 20 gCholesterol
86 mg / 300 mgCaffeine
0 mgNet Carbs
30
g31
g33
g
Zinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
101 µg / 55 µgAlcohol
0 g