Crusted White Fish
(0 votes)
(0 votes)
Health Score:
67 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
542
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 542 cal. | (26 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 10.9 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15 mg | (125 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 938 mg | (23 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 464 μg | (232 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 261 mg | |||
| Cholesterol | 154 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (200 g each, cut in half)
- ¼ cup plain flour
- 1 egg (beaten)
- 2 cups fresh breadcrumbs
- 2 shallots (finely chopped)
- 2 Tbsps sun-dried tomatoes (drained and finely chopped)
- 1 Tbsp parsley (finely chopped)
- ¼ cup butter (clarified and kept warm in a saucepan)
- ⅞ cup white wine
- ½ lemon (juiced)
- salt
- peppers
Preparation steps
1.
Sweat the shallots and sun-dried tomato in the olive oil, stirring occasionally, for 7-8 minutes until softened. Remove from the heat and stir in half of the chopped parsley.
2.
Combine with the breadcrumbs and seasoning in a large mixing bowl, stirring well to mix thoroughly.
3.
Dip the skin side of the cod fillets into the plain flour and shake off any excess.
4.
Dip the same side into the beaten egg, then pack the breadcrumb mixture onto that side as well.
5.
Heat 2 tbsp of the clarified butter in a large, non-stick frying pan and pan fry the cod over a medium heat, laying the fish into the pan on the breadcrumbed side.
6.
Pan-fry until the fish is opaque and cooked; roughly 4-6 minutes. Flip carefully and cook for a further minute.
7.
Meanwhile, heat the remaining clarified butter with the white wine and lemon juice in a saucepan over a medium heat until simmering point. Season to taste, then pour into shallow serving bowls,
8.
Sit the pan-fried fish in the butter and white wine sauce. Garnish with a sprinkle of parsley before serving.
