A tasty and light main course that is also very quick to make. Baked perch fillet with bell peppers is a recipe that can be prepared in a few minutes using only one baking tray. It is very simple and perfect to serve for dinner. Perch is an easy-to-find fish, it’s inexpensive and has very few visible bones (which you can have removed by the fishmonger if you don’t want to do it yourself). Thanks to its delicate flavor, it is appreciated by everyone, and accompanied by bell peppers and a light breadcrumb coating, it will become even more appetizing… give it a try!
Here are some other tasty ideas:
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Oven
- Energy 375.98 (Kcal)
- Carbohydrates 22.09 (g) of which sugars 7.15 (g)
- Proteins 29.56 (g)
- Fat 17.79 (g) of which saturated 2.80 (g)of which unsaturated 12.84 (g)
- Fibers 3.83 (g)
- Sodium 784.56 (mg)
Indicative values for a portion of 250 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 12 oz perch
- 2 bell peppers
- breadcrumbs
- aromatic herbs (thyme, oregano, basil, or others)
- 1 tbsp Taggiasca olives (to taste)
- extra virgin olive oil
- salt
- pepper
Tools
- Baking tray
- Bowl
- Parchment paper
Preparation
Clean the bell peppers by removing the seeds and white filaments inside, wash them and cut them into chunks.
Put them in a bowl, season them with salt, pepper, extra virgin olive oil, and a handful of herbs to taste (thyme, oregano, basil, etc.). Mix well and set aside.
Rinse the perch fillet, pat it dry with paper towels, and remove any bones with tweezers, if present.
Cut it into pieces of the desired size.
Grease the fish with extra virgin olive oil, then coat it in a mixture of breadcrumbs and herbs.
Take a large baking tray and line it with parchment paper. Arrange the bell peppers and perch on it, trying not to overlap them. Season the fish with salt and pepper on top, add the olives if you like.
Put everything in a fan oven at 355°F and cook for 20-25 minutes, depending on the size of the pieces.
The baked perch with bell peppers is ready, a very simple dish but really full of flavor!
Tips and Variations
You can adapt the recipe to other fish like monkfish, cod, or trout.
Do not extend the cooking time too much, or the perch will be too dry.
You can add potatoes, after cutting them into chunks and boiling them for a few minutes in salted water.
You can flavor the breadcrumbs with spices or lemon zest.
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