Breaded Fish with Potatoes
Healthy, because
Even smarter
Nutritional values
The smart alternative to fish fingers is to bread pollack yourself. The fish scores with plenty of protein, which we need as building material for cells, muscles, messenger substances and antibodies. Potatoes give us a long-lasting feeling of satiety due to complex carbohydrates. Supposedly they are also able to lower the blood pressure.
It is well known that breadcrumb coating quickly absorbs fat, if you want to prepare the fish a little easier, then do without the breadcrumb coating, just flour the fish. As a variant of the classic fish with potatoes, you can also cook carrots together with the potatoes, which bring beta-carotene into play for a beautiful skin.
(Percentage of daily recommendation)
| Calorie | 994 cal. | (47 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 53 g | (46 %) | ||
| Carbohydrates | 82 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 102.1 μg | (170 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,788 mg | (45 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 113 μg | (57 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 27.6 g | |||
| Uric acid | 84 mg | |||
| Cholesterol | 324 mg | |||
| Complete sugar | 8 g |
Ingredients
- For the fish
- 4 Pollock (frozen)
- 2 tsps lemon juice
- 50 grams Pastry flour
- 2 eggs
- 200 grams breadcrumbs
- 3 Tbsps clarified butter
- salt
- peppers
- For the remoulade
- 3 Cornichons
- 3 Tbsps chopped parsley
- 1 onion
- 150 grams Whipped cream
- 4 Tbsps Mayonnaise
- 1 Tbsp lemon juice
- 1 Romana Lettuce
- 1 lemon
Preparation steps
For the fish: Thaw fish, pat dry, season with salt and pepper and sprinkle with lemon juice.
For the potatoes: Peel potatoes and cook in plenty of salted water for about 20-30 minutes or until tender. Rinse dill, shake dry and chop 2/3 finely. Pluck the rest into small bunches for garnishing.
For the remoulade: Chop cornichons finely. Peel onion and chop. Whisk cream with mayonnaise, add parsley, cornichons and onion and season with lemon juice, salt and pepper. Quarter romaine lettuce lengthwise and rinse. Arrange on plates and drizzle with remoulade sauce. Cut lemon into wedges and sprinkle with dill. Place next to the salad.
Coat fish with flour, dip into beaten egg and roll in breadcrumbs, pressing firmly. Heat butter in a pan and cook fish until golden on both sides.
Heat butter in another pan and toss drained potatoes well. Sprinkle with chopped dill and season with pepper lightly. Arrange fish and potatoes on plates and serve accompanied by the salad. Place remaining remoulade into a small bowl and serve together with the fish.
