Fried Fish Fillet
Nutritional values
(Percentage of daily recommendation)
| Calorie | 468 cal. | (22 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 7.1 μg | (12 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,343 mg | (34 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 354 μg | (177 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 160 mg | |||
| Complete sugar | 2 g |
Ingredients
- For the fries
- 800 grams waxy potatoes
- vegetable oil (for frying)
- Sea salt
- For the fish
- 600 grams Cod
- 2 Tbsps Vinegar
- salt
- freshly ground peppers
- 2 eggs
- 2 Tbsps cornstarch
- 4 Tbsps Pastry flour
- ground paprika (sweet)
Preparation steps
For the fries, rinse the potatoes and cut into wedges. Rinse again with cold water and pat dry.
Heat the oil in a pan or deep fryer. When it is hot enough (160°C / approximately 325ºF), fry the potatoes in portions for 3-4 minutes until pale yellow.
Remove from the fat, drain and place on kitchen paper. Allow to cool down.
Increase the temperature of the oil slightly to about 180°C (approximately 350ºF) and fry all the potato wedges a second time in portions, for 2-3 minutes until golden brown. Remove from the fat and drain again on absorbent paper.
Keep warm in the oven at 100°C (approximately 200ºF) until all the fries are finished cooking.
For the fish, rinse the cod fillets and pat dry. Cut into 2 cm wide strips (approximately 3/4 inch), drizzle with vinegar and season with salt and pepper.
Whisk the eggs and the cornstarch together. Lay the fish strips in the flour, tap off the excess and then pull through the egg mixture. Drain slightly and fry for about 5 minutes until golden brown. Drain on paper towels.
To serve, season the cod with salt and a little paprika. Serve with the fries.
