Breaded Fish Fillets
Nutritional values
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 269.6 μg | (449 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 148 mg | (156 %) | ||
| Potassium | 1,122 mg | (28 %) | ||
| Calcium | 224 mg | (22 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 485 μg | (243 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 345 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- vegetable oil
- 100 grams stale white bread
- 2 Tbsps freshly chopped Fresh herbs (parsley, dill)
- 2 Tbsps softened butter
- 2 Tbsps grated Parmesan
- 4 Cod
- salt
- 2 Tbsps lemon juice
- 600 grams Broccoli
Preparation steps
Preheat the oven to 200°C (approximately 400°F)
Sprinkle some oil in a baking dish.
For the breading: Using a food processor, place the stale bread and pulse until bread becomes coarse crumbs. Mix in the herbs, the butter and the parmesan.
Rinse the fish fillets, pat dry, sprinkle with salt and some lemon juice. Evenly top with fillets with the breadcrumbs.
Cook in the oven and bake about 15 minutes, or until the breadcrumbs are golden brown.
Rinse the broccoli and divide into florets.
In a large pot of boiling salted water, cook the broccoli for about 5 minutes or until al dente.
To serve, place the the fish fillets with broccoli on plates. Give each fillet a lemon wedges and a dallop of tartar sauce.
Option to serve with some potatoes and salt on top.
