Fried Fish Fillet
(0 votes)
(0 votes)
Health Score:
65 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
411
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 411 cal. | (20 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 2.5 μg | (4 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 746 mg | (19 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 108 μg | (54 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 149 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams Pastry flour
- 1 egg
- ½ tsp salt
- 200 milliliters dry milk
- 600 grams fish fillets (such as Haddock)
- salt
- freshly ground peppers
- lemon juice
- Pastry flour (for dusting)
- Fat (for frying)
Preparation steps
1.
Step 2
2.
For the dough, place flour in a bowl. Separate eggs and add yolks, salt and milk to flour. Mix into a smooth dough and let rest for 10 minutes. Beat egg whites until stiff and fold into dough.
3.
Step 3
4.
Rinse haddock and pat dry. Cut into bite-size pieces. Season with salt and pepper and sprinkle with a little lemon juice.
5.
Step 4
6.
Sprinkle pieces of fish with a little flour and pull through dough to coat.
7.
Step 5
8.
Heat oil to about 175°C (approximately 350°F) in a pot.
9.
Step 6
10.
Fry fish until golden brown for 2-3 minutes in a frying basket in portions, turning as needed.
11.
Step 7
12.
Drain and serve.
