Fish Fillet with Coating
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
1071
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,071 cal. | (51 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 118 g | (79 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 12.9 μg | (22 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 1,087 mg | (27 %) | ||
| Calcium | 293 mg | (29 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 138 μg | (69 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 18.2 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 312 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ⅞ cup Mayonnaise
- 2 Tbsps Caper (finely chopped)
- 1 Tbsp chopped Dill
- lemon juice (from one lemon)
- ¼ cup butter
- 4 cups fresh, white breadcrumbs
- 1 cup plain flour
- 2 tsps mixed, dried Fresh herbs
- 4 pcs white fish fillets (skinned)
- 2 eggs (beaten)
- Lemon wedge (to serve)
Preparation steps
1.
Heat the oven to 200ºC (180º fan) 400ºF, gas mark 6. Make the tartare sauce by mixing together the mayonnaise, capers, dill and lemon juice then season with salt and pepper and set aside.
2.
Melt the butter in a pan and add the breadcrumbs. Cook gently until the breadcrumbs just begin to colour then drain on kitchen paper and transfer onto a plate.
3.
Mix the flour with the dried herbs on a plate and season with salt and pepper. Dredge the fish fillets with the seasoned flour then dip i n the egg and finally in the breadcrumbs to coat.
4.
Place the breadcrumbed fish pieces onto a greased baking tray and bake in the oven for 15 - 20 minutes or until the fish is just cooked through. Serve the fish with the tartare sauce garnished with lemon wedges.
