Breaded Fish Fillets

with broccoli
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Breaded Fish Fillets
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
425
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie425 cal.(20 %)
Protein45 g(46 %)
Fat20 g(17 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.7 μg(14 %)
Vitamin E9.5 mg(79 %)
Vitamin K269.6 μg(449 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin16 mg(133 %)
Vitamin B₆0.8 mg(57 %)
Folate82 μg(27 %)
Pantothenic acid2.7 mg(45 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C148 mg(156 %)
Potassium1,122 mg(28 %)
Calcium224 mg(22 %)
Magnesium85 mg(28 %)
Iron2.2 mg(15 %)
Iodine485 μg(243 %)
Zinc2 mg(25 %)
Saturated fatty acids6.5 g
Uric acid345 mg
Cholesterol89 mg
Complete sugar5 g

Ingredients

for
4
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
How healthy are the main ingredients?
Broccoliwhite breadParmesansalt

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F)

Sprinkle some oil in a baking dish.

2.

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.

3.

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.

4.

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.