Fried Catfish
(2 votes)
(2 votes)
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
762
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 762 cal. | (36 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
more nutritional values
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 16.7 mg | (139 %) | ||
| Vitamin K | 2.8 μg | (5 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 25.9 μg | (58 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,515 mg | (38 %) | ||
| Calcium | 159 mg | (16 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 301 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 4 Catfish
- 5 Tbsps Pastry flour
- 1 egg (scrambled)
- 5 Tbsps breadcrumbs
- 1 chili pepper (minced)
- vegetable oil (for frying)
- salt
- freshly ground peppers
- 500 grams White pepper
- For the potatoes
- 800 grams Sweet potato
- salt
- 200 milliliters milk
- 25 grams butter
- lemon juice
- freshly ground peppers
Preparation steps
1.
For the potatoes: Boil potatoes in salted water for about 30 minutes. Peel potatoes and mash with milk and butter until desired consistency is reached. Season with salt, lemon juice and pepper.
2.
For the fish: Rinse asparagus and trim off woody ends. Blanch in salted water for 8-10 minutes. Drain well.
3.
Combine breadcrumbs and chile. Season fish with salt and pepper. Then coat with flour, dredge in egg and then in breadcrumbs. Heat 4-5 tablespoons oil in a pan and fry fish until golden brown, about 2 minutes per sides. Remove and drain on paper towels.
4.
Serve fish with mashed sweet potatoes and asparagus.
