Fish Sticks with Peas
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
631
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 631 cal. | (30 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 30.8 μg | (51 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 1,049 mg | (26 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 136 μg | (68 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 15 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 190 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams fish fillets
- 3 Tbsps Pastry flour
- 1 egg
- 6 Tbsps breadcrumbs (as needed)
- 2 Tbsps chopped Fresh herbs (such as dill or parsley)
- salt
- peppers
- Frying oil
- 300 grams Peas
- 1 Tbsp butter
- 1 lemon (for juice)
Preparation steps
1.
Cut the fish fillet into strips, dusting with flour. Whisk egg in a deep dish and season lightly with salt and pepper. Mix the breadcrumbs with the herbs. Pull the fish fillet strips through the egg mixture and then coat with the breadcrumb mixture, pressing lightly.
2.
Cook fish in the hot oil until golden yellow, drain on paper towels and keep warm in the oven at 100°C (approximately 210°F). Cook the peas in boiling salted water for 3-5 minutes. Drain, toss briefly in hot butter and season with lemon juice and salt.
3.
Sprinkle fish sticks with lemon juice and serve with the peas.
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