Pan-Seared Perch Filets with Agretti (Barba di Frate)
A delightful dish that brings together the delicate flavors of perch with the earthy freshness of agretti (also known as barba di frate), this recipe offers a simple yet exquisite way to enjoy fresh fish. The fish fillets are lightly breaded and pan-seared, creating a crispy exterior while maintaining a tender, juicy inside. The agretti is cooked in a savory sauce, and together, they make for a perfect main course thatβs both light and satisfying.
Ingredients
(Serves 4)
| Ingredient | Quantity |
|---|---|
| Perch fillets | 800g |
| Agretti (Barba di Frate) | 600g |
| Extra virgin olive oil | 40g |
| Butter | 10g |
| All-purpose flour | 90g |
| Egg | 1 |
| Vegetable broth | 100g |
| White wine | 60g |
| Garlic | 1 clove |
| Salt | to taste |
| Black pepper | to taste |
Instructions
Step 1: Prepare the Agretti
Start by cleaning the agretti. Trim the red-tipped stems and rinse them thoroughly under cold running water to remove any dirt. Once washed, place them in a colander to drain. Agretti is known for its fresh, slightly tangy flavor, making it a perfect complement to the rich fish.
Step 2: Prepare the Perch
Check the perch fillets for any bones. Gently run your hand over the surface to detect any leftover bones, and remove them with kitchen tweezers if necessary. After ensuring the fillets are bone-free, cut them into portions suitable for serving.
Step 3: Bread the Perch Fillets
In a shallow bowl, beat the egg with a pinch of salt and pepper. In another separate dish, place the flour. Dip each piece of perch into the egg mixture first, then coat thoroughly with flour, pressing gently to make sure the flour sticks evenly on both sides.
Step 4: Sear the Fish
In a large pan, heat the olive oil and butter over medium heat. Once the butter begins to sizzle gently, add the breaded perch fillets. Sear the fish for 2 minutes on each side, until golden brown and crispy. When the fillets are cooked, remove them from the pan and set aside.
Step 5: Make the Sauce
In the same pan, add the whole garlic clove (peeled and halved) and sautΓ© it briefly to infuse the oil with garlic flavor. Pour in the white wine, letting it simmer for a minute to allow the alcohol to evaporate. Next, add the vegetable broth and stir well. Season with salt and pepper to taste. Allow the sauce to simmer gently, reducing slightly.
Step 6: Cook the Agretti
Add the prepared agretti to the pan, and stir to coat with the sauce. Cover the pan and let it cook for about 5 minutes, or until the agretti is tender yet still vibrant and fresh. If the sauce needs more liquid, feel free to add a little extra broth or water.
Step 7: Serve
Once the agretti is cooked, place a generous serving on each plate. Arrange the seared perch fillets on top of the agretti. Pour any remaining sauce from the pan over the fish and greens, and serve immediately.
This dish is not only easy to prepare but also packed with vibrant flavors, making it a great choice for a weeknight dinner or a special occasion. The combination of the crispy, golden perch and the tender, garlicky agretti creates a balanced, delicious plate thatβs sure to impress.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~450 kcal |
| Protein | ~40g |
| Carbohydrates | ~25g |
| Fat | ~20g |
| Fiber | ~4g |
| Sodium | ~350mg |
Enjoy this elegant, healthy dish, and let the simple ingredients shine in a perfect balance of flavors.
