Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Fried Catfish
45 min.
Time:
762
calories
Calories:
Health Score:
74 / 100
Ingredientsfor
- 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
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.
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 %) |