Fried Redfish with Peas

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Fried Redfish with Peas
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
591
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie591 cal.(28 %)
Protein42 g(43 %)
Fat37 g(32 %)
Carbohydrates21 g(14 %)
Sugar added5 g(20 %)
Roughage7.5 g(25 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.3 μg(22 %)
Vitamin E9.1 mg(76 %)
Vitamin K33.4 μg(56 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.3 mg(128 %)
Vitamin B₆1 mg(71 %)
Folate163 μg(54 %)
Pantothenic acid2 mg(33 %)
Biotin30.5 μg(68 %)
Vitamin B₁₂6.2 μg(207 %)
Vitamin C23 mg(24 %)
Potassium916 mg(23 %)
Calcium276 mg(28 %)
Magnesium165 mg(55 %)
Iron5.7 mg(38 %)
Iodine62 μg(31 %)
Zinc3.7 mg(46 %)
Saturated fatty acids9 g
Uric acid454 mg
Cholesterol170 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
4 redfish fillet (each about 180 grams)
salt
freshly ground peppers
Pastry flour
2 eggs
100 grams Sesame seeds
4 Tbsps vegetable oil
100 grams shallots
2 Tbsps butter
1 Tbsp sugar
2 tsps Vinegar
300 grams Frozen pea
mint
lemons (for serving)
How healthy are the main ingredients?
Sesame seedsshallotsugarsalteggmint

Preparation steps

1.

Rinse fish fillets and pat dry. Season with salt and pepper. Place flour and sesame seeds into two individual plates. Whisk eggs in a deep bowl. Coat fish with flour, dip into eggs and coat with sesame seeds. 

2.

Heat oil in a pan and cook fillets for about 3-4 minutes per side. 

3.

Peel shallots and chop. Heat butter in a pan and saute shallots for a few minutes, sprinkle with sugar and caramelize briefly. Drizzle with vinegar and add peas. Simmer, covered, for about 8 minutes. Season with salt and pepper and sprinkle with chopped mint. Arrange fish fillets with peas on plates and garnish with lemon slices. Serve. 

4.

If desired, serve with rice.

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