Japanese-style Fish Supper
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 1,120 cal. | (53 %) | ||
| Protein | 84 g | (86 %) | ||
| Fat | 48 g | (41 %) | ||
| Carbohydrates | 87 g | (58 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 16.5 g | (55 %) |
more nutritional values
| Vitamin A | 4 mg | (500 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 17.9 mg | (149 %) | ||
| Vitamin K | 2 μg | (3 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 1.8 mg | (164 %) | ||
| Niacin | 31.7 mg | (264 %) | ||
| Vitamin B₆ | 2.3 mg | (164 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 20.7 μg | (46 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 2,707 mg | (68 %) | ||
| Calcium | 542 mg | (54 %) | ||
| Magnesium | 354 mg | (118 %) | ||
| Iron | 9 mg | (60 %) | ||
| Iodine | 229 μg | (115 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
