Fried Redfish with Peas
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
591
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 591 cal. | (28 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 7.5 g | (25 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.3 μg | (22 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 33.4 μg | (56 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.3 mg | (128 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 163 μg | (54 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 30.5 μg | (68 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 916 mg | (23 %) | ||
| Calcium | 276 mg | (28 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 62 μg | (31 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 454 mg | |||
| Cholesterol | 170 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- 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)
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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