Caribbean Fried Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 831 cal. | (40 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 82 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 22.8 μg | (38 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 16.9 mg | (141 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 26.9 μg | (60 %) | ||
| Vitamin B₁₂ | 5.1 μg | (170 %) | ||
| Vitamin C | 165 mg | (174 %) | ||
| Potassium | 2,096 mg | (52 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 125 μg | (63 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 14.1 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 224 mg | |||
| Complete sugar | 57 g |
Ingredients
- For the peppers
- Frying oil
- 2 red Bell pepper
- For the fish
- 700 grams fish fillets
- 2 Tbsps Pastry flour
- 2 eggs
- 4 Tbsps breadcrumbs
- 2 Tbsps crushed Corn flakes
- 8 small Banana
- 1 tsp butter
- 2 onions
- 2 Limes
- 3 sprigs cilantro
- salt
- peppers
Preparation steps
Preheat the oven to 100°C (approximately 210°F). Preheat the fryer to 180°C (approximately 350°F).
For the peppers: Rinse peppers, cut in half, remove seeds and ribs. Peel and cut into wide strips. Fry in a fryer.
For the fish: Cut fish into strips and sprinkle with flour. Whisk eggs in a deep dish. Combine breadcrumbs and cornflakes and place on a flat plate. dredge fish in egg, then roll in breadcrumbs and fry in fryer until golden yellow. Place in oven to keep warm. Repeat until all fish is fried.
Peel bananas and cut in half lengthwise. Heat butter in a pan and fry bananas. Peel onions and cut into thin rings. Rinse limes, thinly slice and cut slices in quarters. Juice second lime. Rinse cilantro, shake dry and chop. Combine with lime pieces and lime juice.
Combine banana, fish and peppers. Top with onion rings and serve drizzled with lime-cilantro mixture.
