Cornflake Breaded Cod with Peas
Nutritional values
(Percentage of daily recommendation)
| Calorie | 386 cal. | (18 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 32.4 μg | (54 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 642 mg | (16 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 236 μg | (118 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 199 mg | |||
| Cholesterol | 146 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 400 grams Cod
- 1 tsp Dijon Mustard
- salt
- peppers
- 50 grams Corn flakes
- 2 Tbsps breadcrumbs
- 3 Tbsps Pastry flour
- 2 eggs
- 1 shallot
- 1 tsp butter
- 300 grams frozen Peas
- vegetable oil (for frying)
- lemons (for garnish)
Preparation steps
Cut the cod into 3 cm (approximately 1 inch) wide strips, lightly coat with the Dijon mustard and season with salt and pepper. Crumble the cornflakes into a large bowl and mix with the breadcrumbs. Place the flour in a shallow dish. Whisk the eggs and place in a shallow dish. Dip the fish sticks in the flour, then the eggs, then the cornflake mixture.
Peel and finely chop the shallot. Heat the butter in a pan and sauté the shallot until softened. Add the peas, cover and cook over low heat for about 5 minutes. Season with salt and pepper.
Heat a bit of vegetable oil in a large pan and fry the fish for about 4 minutes on each side, until golden brown. Remove from the pan and drain on paper towels. To serve, plate the peas, top with the fish sticks and garnish with lemon wedges.
