Fish Tenders with Dip

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Fish Tenders with Dip
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
352
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie352 kcal(17 %)
Protein27.75 g(28 %)
Fat4.67 g(4 %)
Carbohydrates46.78 g(31 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A31.74 mg(3,968 %)
Vitamin D0 μg(0 %)
Vitamin E0.07 mg(1 %)
Vitamin B₁0.37 mg(37 %)
Vitamin B₂0.11 mg(10 %)
Niacin8.41 mg(70 %)
Vitamin B₆0.24 mg(17 %)
Folate30.42 μg(10 %)
Pantothenic acid1.3 mg(22 %)
Vitamin B₁₂3.7 μg(123 %)
Vitamin C1.02 mg(1 %)
Potassium618.13 mg(15 %)
Calcium15.8 mg(2 %)
Magnesium54.56 mg(18 %)
Iron1.09 mg(7 %)
Zinc1.17 mg(15 %)
Saturated fatty acids1.08 g
Cholesterol91.85 mg
Author of this recipe:

Ingredients

for
4
Ingredients
1 ½ cups
freshly ground Black pepper
1 tablespoon
18 ounces
Catfish fillet (cut into small strips)
vegetable oil (for deep frying)
To serve
tomato Ketchup
bean salad
How healthy are the main ingredients?
saltKetchup

Preparation steps

1.
Mix together the cornmeal, salt, pepper and Cajun spice.
2.
Dredge the fish pieces in the mixture.
3.
Heat the oil in a fryer or deep heavy-based pan.
4.
Cook the fish in batches for 3-5 minutes until crisp, golden and cooked through. Drain on absorbent kitchen paper.
5.
Serve hot with tomato ketchup and bean salad.