Japanese-style Fish Supper

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Japanese-style Fish Supper
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Health Score:
7,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
396
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie396 kcal(19 %)
Protein32.54 g(33 %)
Fat16.3 g(14 %)
Carbohydrates30.57 g(20 %)
Sugar added0 g(0 %)
Roughage6.47 g(22 %)
Vitamin A1,385.72 mg(173,215 %)
Vitamin D0.74 μg(4 %)
Vitamin E1.09 mg(9 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.22 mg(20 %)
Niacin8.16 mg(68 %)
Vitamin B₆0.37 mg(26 %)
Folate28.15 μg(9 %)
Pantothenic acid1.26 mg(21 %)
Biotin1.21 μg(3 %)
Vitamin B₁₂2.89 μg(96 %)
Vitamin C2.34 mg(2 %)
Potassium714.27 mg(18 %)
Calcium75.11 mg(8 %)
Magnesium56.77 mg(19 %)
Iron25.83 mg(172 %)
Iodine9.19 μg(5 %)
Zinc0.8 mg(10 %)
Saturated fatty acids2.28 g
Cholesterol70.54 mg

Ingredients

for
4
Ingredients
5 ½ cups fish fillets (e. g. coalfish, diced)
2 tablespoons 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.