Crisp Fish Tails with Basil Pesto
(0 votes)
(0 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 45 min.
Ready in
Calories:
770
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 770 cal. | (37 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 48 g | (41 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.1 g | (7 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 7.7 μg | (39 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 10.6 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.9 mg | (133 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 7 μg | (233 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 95 μg | (48 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 24.1 g | |||
| Uric acid | 439 mg | |||
| Cholesterol | 276 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 handfuls Basil (leaves only)
- 1 clove garlic cloves (peeled)
- 4 Tbsps olive oil
- 2 Tbsps grated Parmesan
- 1 splash lemon juice
- 5.333 cups Monkfish (ready to cook, cut into 12 equal-sized pieces)
- 3 Tbsps all-purpose flour
- 2 eggs (beaten)
- 1 cup golden breadcrumbs (approx. quantity)
- ⅔ cup clarified butter
Preparation steps
1.
Purée the basil and garlic with the olive oil until smooth. Mix in the Parmesan and season with the lemon juice, salt and ground black pepper.
2.
Cut a small "pocket" into the side of each piece of fish and stuff with a little pesto. Season with salt and ground black pepper and coat with flour. Dip into the egg and coat with breadcrumbs.
3.
Melt the clarified butter in a high-sided pan (to approx. 170°C | 325F). Add the fish and fry on all sides for about 4-5 minutes until golden brown. Baste continually during cooking, so that the fish browns evenly.
4.
Drain on kitchen paper and serve. The monkfish rolls may be served with salad, if wished.
