Chilli Fish Fillet

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Chilli Fish Fillet
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
339
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie339 kcal(16 %)
Protein43.46 g(44 %)
Fat15.57 g(13 %)
Carbohydrates3.77 g(3 %)
Sugar added0 g(0 %)
Roughage0.27 g(1 %)
Vitamin A39.11 mg(4,889 %)
Vitamin D2.13 μg(11 %)
Vitamin E21.92 mg(183 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.19 mg(17 %)
Niacin12.81 mg(107 %)
Vitamin B₆0.57 mg(41 %)
Folate18.68 μg(6 %)
Pantothenic acid0.51 mg(9 %)
Vitamin B₁₂2.21 μg(74 %)
Vitamin C29.55 mg(31 %)
Potassium557.39 mg(14 %)
Calcium30.87 mg(3 %)
Magnesium81.86 mg(27 %)
Iron1.06 mg(7 %)
Zinc1.11 mg(14 %)
Saturated fatty acids2.96 g
Cholesterol97.96 mg

Ingredients

for
4
Ingredients
25 ounces Cod (skinned, ready-to-cook, cut into eight pieces)
lemon juice
all-purpose flour
4 tablespoons Wheat germ oil
1 shallot (diced)
1 garlic (diced)
½ inch fresh ginger (peeled and diced)
1 red chile pepper (finely chopped)
1 tablespoon Rice wine (sake)
cup fish stock
2 tablespoons dark soy sauce
1 tablespoon light soy sauce
½ teaspoon Corn starch
sugar (to taste)
cilantro (to garnish)
How healthy are the main ingredients?
Wheat germ oilshallotgarlicgingersoy saucesoy sauce

Preparation steps

1.
Preheat the oven to its lowest temperature.
2.
Season the fish with salt, ground black pepper and a dash of lemon juice. Dust with flour and knock off any excess.
3.
Heat 2 tbsp oil in a pan and fry the fish until golden brown. Remove from the pan and keep warm in the oven.
4.
Heat the remaining oil in the pan and fry the shallot, garlic, ginger and chilli. Mix together the rice wine, fish stock, soy sauce and the cornflour and add to the pan. Stir gently until the mixture thickens and then season with salt, ground black pepper and sugar to taste.
5.
Arrange 2 pieces of fish on preheated plates, drizzle with the sauce and garnish with coriander.