Baked Seafood
(0 votes)
(0 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
353
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.8 g | (3 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 20 μg | (100 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 0.6 μg | (1 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 20 μg | (667 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 774 mg | (19 %) | ||
| Calcium | 62 mg | (6 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 10.7 mg | (71 %) | ||
| Iodine | 378 μg | (189 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 315 mg | |||
| Complete sugar | 0 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams fresh Shellfish (ready to cook, such as red mullet, sardines)
- 400 grams mixed Shellfish (kitchen ready cleaned and peeled, such as squid, shrimp)
- vegetable oil (for frying)
- salt
- freshly ground peppers
- 100 grams Pastry flour (to dust, preferably semolina)
- lemons
Preparation steps
1.
Rinse fish and seafood with cold water and pat dry.
2.
Heat oil in a large saucepan. It is the right temperature when small bubbles rise against a wooden spoon handle.
3.
Season fish and seafood with salt and pepper and coat with flour, tap off excess flour.
4.
Fry in portions in hot oil until golden brown, larger fish 5-6 minutes, smaller fish 4-5 minutes and seafood for 2-3 minutes. Drain on paper towels and keep warm in the oven until ready to serve.
5.
Serve warm with lemon wedges.
