Classic Breadcrumbed Fish Dinner
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(0 votes)
Health Score:
74 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
468
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 468 cal. | (22 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 6.1 μg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,089 mg | (27 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 297 μg | (149 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 6 large potatoes (scrubbed and cut into thick chips)
- 4 Tbsps vegetable oil
- 18 ozs Cod (or other white fish, cut into 4 portions)
- 2 eggs (beaten)
- 1 ½ cups fresh breadcrumbs
Product recommendation
Serve with mushy peas and tartare sauce.
Preparation steps
1.
Heat the oven to 220ºC (200º fan) 425ºF, gas 7.
2.
Coat the chips with the oil, place on a baking sheet and bake in the oven for 15 minutes.
3.
Season the fish with salt and pepper, dip into the beaten egg then coat in the breadcrumbs.
4.
Place the fish on the baking sheet alongside the chips and bake for a further 15 minutes, turning once, or until the fish and chips are golden brown and cooked through.
