Fish Sticks with Pea Puree
Nutritional values
(Percentage of daily recommendation)
| Calorie | 720 cal. | (34 %) | ||
| Protein | 48.8 g | (50 %) | ||
| Fat | 21.09 g | (18 %) | ||
| Carbohydrates | 83.41 g | (56 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.68 g | (19 %) |
| Vitamin A | 396 mg | (49,500 %) | ||
| Vitamin D | 1.78 μg | (9 %) | ||
| Vitamin E | 4.98 mg | (42 %) | ||
| Vitamin B₁ | 0.75 mg | (75 %) | ||
| Vitamin B₂ | 0.55 mg | (50 %) | ||
| Niacin | 13.43 mg | (112 %) | ||
| Vitamin B₆ | 0.37 mg | (26 %) | ||
| Folate | 134.01 μg | (45 %) | ||
| Pantothenic acid | 0.87 mg | (15 %) | ||
| Biotin | 0.75 μg | (2 %) | ||
| Vitamin B₁₂ | 4.03 μg | (134 %) | ||
| Vitamin C | 17.39 mg | (18 %) | ||
| Potassium | 825.96 mg | (21 %) | ||
| Calcium | 130.6 mg | (13 %) | ||
| Magnesium | 70.28 mg | (23 %) | ||
| Iron | 5.67 mg | (38 %) | ||
| Iodine | 30.41 μg | (15 %) | ||
| Zinc | 1.63 mg | (20 %) | ||
| Saturated fatty acids | 5.92 g | |||
| Cholesterol | 177.76 mg |
Ingredients
- For the puree
- 500 grams Peas
- 200 milliliters Vegetable broth
- salt
- 2 Tbsps butter
- Nutmeg
- For the fish sticks
- 600 grams fish fillets (such as cod, pollock)
- salt
- peppers
- 2 Tbsps lemon juice
- 2 eggs
- 3 Pastry flour
- 100 grams White bread crumbs
- 2 Tbsps freshly chopped parsley
- 3 Tbsps vegetable oil
Preparation steps
For the puree: rinse peas and drain well. Bring broth to a boil and season with salt. Add peas and simmer, covered, for about 10 minutes.
For the fish sticks: rinse fish fillets, pat dry and cut into finger-thick strips. Season with salt and pepper and sprinkle with lemon juice. Whisk eggs in a bowl. Arrange flour and and breadcrumbs with herbs on two plates. Coat fish pieces with flour, dip into eggs and roll in breadcrumbs, pressing firmly.
Heat oil in a nonstick pan and cook fish sticks for about 4-5 minutes or until golden brown on both sides. Drain on paper towels.
Drain peas, collecting resulting broth. Mash peas with butter and add as much broth as to make thick and smooth puree. Season with salt and nutmeg. Arrange fish sticks and puree on plates and serve.
If desired, serve with potato wedges.
