Fried Fish with Pesto
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
477
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 41.8 g | (43 %) | ||
| Fat | 29.45 g | (25 %) | ||
| Carbohydrates | 12.09 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.13 g | (4 %) |
more nutritional values
| Vitamin A | 76.23 mg | (9,529 %) | ||
| Vitamin D | 1.21 μg | (6 %) | ||
| Vitamin E | 3.39 mg | (28 %) | ||
| Vitamin B₁ | 0.13 mg | (13 %) | ||
| Vitamin B₂ | 0.25 mg | (23 %) | ||
| Niacin | 11.54 mg | (96 %) | ||
| Vitamin B₆ | 0.32 mg | (23 %) | ||
| Folate | 26.53 μg | (9 %) | ||
| Pantothenic acid | 0.82 mg | (14 %) | ||
| Biotin | 4.8 μg | (11 %) | ||
| Vitamin B₁₂ | 4.65 μg | (155 %) | ||
| Vitamin C | 3.61 mg | (4 %) | ||
| Potassium | 730.36 mg | (18 %) | ||
| Calcium | 84.12 mg | (8 %) | ||
| Magnesium | 72.88 mg | (24 %) | ||
| Iron | 1.35 mg | (9 %) | ||
| Zinc | 1.16 mg | (15 %) | ||
| Saturated fatty acids | 4.03 g | |||
| Cholesterol | 115.51 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 30 grams almonds (blanched)
- 2 garlic cloves
- 40 grams cilantro
- 100 milliliters olive oil
- 1 Tbsp freshly grated Parmesan
- 1 splash lemon juice
- salt
- peppers
- 800 grams fish fillets (such as cod, pollock)
- 50 grams Pastry flour
- vegetable oil (for cooking)
- Lemon wedge (for garnishing)
Preparation steps
1.
Toast almonds in a dry pan until golden brown. Peel garlic. Rinse and shake dry cilantro, pluck off leaves and chop coarsely. Puree together with almonds and garlic, gradually add olive oil to make creamy pesto. Add Parmesan and season with lemon juice, salt and pepper.
2.
Rinse fish, pat dry and cut into strips. Season with salt and pepper and coat with flour. Heat oil in a deep pan and cook fish, few pieces at a time, for about 3-4 minutes or until golden brown. Drain on paper towels and arrange on plates. Garnish with pesto and lemon wedges, serve.
