Crusted White Fish

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Crusted White Fish
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Health Score:
7,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
604
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie604 kcal(29 %)
Protein51.28 g(52 %)
Fat17.07 g(15 %)
Carbohydrates48.76 g(33 %)
Sugar added0 g(0 %)
Roughage0.65 g(2 %)
Vitamin A170.67 mg(21,334 %)
Vitamin D2.66 μg(13 %)
Vitamin E3.09 mg(26 %)
Vitamin B₁0.71 mg(71 %)
Vitamin B₂0.45 mg(41 %)
Niacin17.82 mg(149 %)
Vitamin B₆0.63 mg(45 %)
Folate89.35 μg(30 %)
Pantothenic acid0.75 mg(13 %)
Biotin0.62 μg(1 %)
Vitamin B₁₂2.42 μg(81 %)
Vitamin C7.79 mg(8 %)
Potassium672.78 mg(17 %)
Calcium140.66 mg(14 %)
Magnesium110.73 mg(37 %)
Iron4.04 mg(27 %)
Iodine15.8 μg(8 %)
Zinc2.02 mg(25 %)
Saturated fatty acids8.39 g
Cholesterol173.28 mg

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 tablespoons sun-dried tomatoes (drained and finely chopped)
1 tablespoon parsley (finely chopped)
¼ cup butter (clarified and kept warm in a saucepan)
cup white wine
½ lemon (juiced)
salt
peppers
How healthy are the main ingredients?
parsleyeggshallotlemonsalt

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.