Homemade Fish Sticks
Homemade Fish Sticks - Simply crispy, simply delicious
Healthy, because
Even smarter
Nutritional values
Pollock can proportionately cover the need for iodine, which is essential for the formation of important thyroid hormones and metabolism.
If you like, serve the homemade fish sticks together with crispy oven fries to make the healthy fast food pleasure perfect.
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 15.3 μg | (26 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 789 mg | (20 %) | ||
| Calcium | 33 mg | (3 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 24 mg | |||
| Cholesterol | 159 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 14 ozs Pollock
- 1 organic lemon
- 1 Avocado
- 4 Basil
- 1 organic lime
- salt
- peppers
- 1 Tbsp Whole Grain Spelt Flour
- 1 egg
- 3 Tbsps whole grain breadcrumbs
- 2 Tbsps sugar free Corn flakes
- 2 Tbsps Canola oil
Preparation steps
Wash fish fillets, pat dry and cut into strips of approx. 1 x 3 inch. Halve lemon, squeeze juice of one half, drizzle over fish, and let steep; cut other half into wedges.
Cut avocado in half, remove pit and lift flesh from peel. Wash basil, shake dry and pluck leaves. Rinse lime hot, dry, grate peel and squeeze juice. Puree avocado, basil, 2 tablespoons lime juice, lime zest, 1 pinch of salt and pepper until finely creamy and pour into a small bowl.
Put flour with 1 pinch of salt and some pepper, egg and breadcrumbs separately in deep plates. Beat the egg well with a fork. Crumble cornflakes with your hands and mix into the crumbs.
Turn the fish pieces first in flour, dip all around in egg and finally coat in breadcrumbs. Heat oil in a large frying pan. Fry fish sticks in it over low to medium heat, turning, until golden brown, 8-10 minutes. Arrange homemade fish sticks on plates and serve with dip and lemon wedges.
