Japanese-style Fish Supper

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Japanese-style Fish Supper
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Health Score:
65 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
1120
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,120 cal.(53 %)
Protein84 g(86 %)
Fat48 g(41 %)
Carbohydrates87 g(58 %)
Sugar added3 g(12 %)
Roughage16.5 g(55 %)
Vitamin A4 mg(500 %)
Vitamin D0 μg(0 %)
Vitamin E17.9 mg(149 %)
Vitamin K2 μg(3 %)
Vitamin B₁1.1 mg(110 %)
Vitamin B₂1.8 mg(164 %)
Niacin31.7 mg(264 %)
Vitamin B₆2.3 mg(164 %)
Folate123 μg(41 %)
Pantothenic acid3.4 mg(57 %)
Biotin20.7 μg(46 %)
Vitamin B₁₂8.6 μg(287 %)
Vitamin C90 mg(95 %)
Potassium2,707 mg(68 %)
Calcium542 mg(54 %)
Magnesium354 mg(118 %)
Iron9 mg(60 %)
Iodine229 μg(115 %)
Zinc5.4 mg(68 %)
Saturated fatty acids14 g
Uric acid92 mg
Cholesterol198 mg
Complete sugar17 g

Ingredients

for
4
Ingredients
5 ½ cups fish fillets (e. g. coalfish, diced)
2 Tbsps all-purpose flour
2 egg whites
1 cup Sesame seeds
3 Sweet potato
Fat (for frying)
tomato Ketchup (to serve)
How healthy are the main ingredients?
Sesame seedsSweet potatoKetchup

Preparation steps

1.
Dust the fish with flour and drag through the egg white. Dip into the sesame seeds pressing them on firmly to coat.
2.
Cut the sweet potatoes into chips and blanch for 2-3 min in salted water.
3.
Heat the oil in a deep fryer or in a large pan and fry the fish and chips until golden. Pat dry with kitchen paper and season lightly with salt and ground black pepper. Serve in baskets with ketchup.

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