Breaded Pollock with Lime Sauce and Pureed Potatoes
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(0 votes)
Health Score:
62 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
611
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 611 cal. | (29 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 8.5 μg | (14 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,523 mg | (38 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 115 μg | (58 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 11.2 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 238 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 800 grams starchy potatoes
- 200 milliliters milk
- 2 Tbsps Crème fraiche
- 4 Pollock (each about 140 grams)
- salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 2 eggs
- 80 grams breadcrumbs
- clarified butter (for frying)
- 2 Limes
- 1 Tbsp brown sugar
Preparation steps
1.
Rinse the potatoes and steam for about 30 minutes.
2.
In the meantime, rinse the fish, pat dry and season with salt and pepper. Coat in flour, dip in beaten eggs and coat with breadcrumbs. Fry in hot oil until golden brown, 2-3 minutes on each side.
3.
Peel the limes thoroughly and cut out the fillets. Collect juice and reserve. Squeeze the remaining flesh. Heat the sugar until caramelized in a small saucepan and pour in the lime juice. Add fish fillets and remove from the heat.
4.
Peel the potatoes, squeeze through a ricer and mix with hot milk and creme fraiche. Season puree with salt and pepper and serve with the fish fillets and lime sauce.
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