Chilli Fish Fillet
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 339 kcal | (16 %) | ||
| Protein | 43.46 g | (44 %) | ||
| Fat | 15.57 g | (13 %) | ||
| Carbohydrates | 3.77 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.27 g | (1 %) |
more nutritional values
| Vitamin A | 39.11 mg | (4,889 %) | ||
| Vitamin D | 2.13 μg | (11 %) | ||
| Vitamin E | 21.92 mg | (183 %) | ||
| Vitamin B₁ | 0.19 mg | (19 %) | ||
| Vitamin B₂ | 0.19 mg | (17 %) | ||
| Niacin | 12.81 mg | (107 %) | ||
| Vitamin B₆ | 0.57 mg | (41 %) | ||
| Folate | 18.68 μg | (6 %) | ||
| Pantothenic acid | 0.51 mg | (9 %) | ||
| Vitamin B₁₂ | 2.21 μg | (74 %) | ||
| Vitamin C | 29.55 mg | (31 %) | ||
| Potassium | 557.39 mg | (14 %) | ||
| Calcium | 30.87 mg | (3 %) | ||
| Magnesium | 81.86 mg | (27 %) | ||
| Iron | 1.06 mg | (7 %) | ||
| Zinc | 1.11 mg | (14 %) | ||
| Saturated fatty acids | 2.96 g | |||
| Cholesterol | 97.96 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
- ⅞ cup fish stock
- 2 tablespoons dark soy sauce
- 1 tablespoon light soy sauce
- ½ teaspoon Corn starch
- sugar (to taste)
- cilantro (to garnish)
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.
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