Pasta Salad with Fish Sticks
Nutritional values
(Percentage of daily recommendation)
| Calorie | 936 cal. | (45 %) | ||
| Protein | 62.78 g | (64 %) | ||
| Fat | 21.89 g | (19 %) | ||
| Carbohydrates | 118.44 g | (79 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.15 g | (4 %) |
| Vitamin A | 231.14 mg | (28,893 %) | ||
| Vitamin D | 2.52 μg | (13 %) | ||
| Vitamin E | 4.01 mg | (33 %) | ||
| Vitamin B₁ | 0.51 mg | (51 %) | ||
| Vitamin B₂ | 0.44 mg | (40 %) | ||
| Niacin | 14.72 mg | (123 %) | ||
| Vitamin B₆ | 0.39 mg | (28 %) | ||
| Folate | 107.35 μg | (36 %) | ||
| Pantothenic acid | 1.09 mg | (18 %) | ||
| Biotin | 2.87 μg | (6 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 20.3 mg | (21 %) | ||
| Potassium | 1,465.43 mg | (37 %) | ||
| Calcium | 246.82 mg | (25 %) | ||
| Magnesium | 83.71 mg | (28 %) | ||
| Iron | 6.43 mg | (43 %) | ||
| Iodine | 26.4 μg | (13 %) | ||
| Zinc | 1.55 mg | (19 %) | ||
| Saturated fatty acids | 3 g | |||
| Cholesterol | 192.1 mg |
Ingredients
- For the fish sticks
- 800 grams fish fillets (such as. redfish, saithe, plaice)
- salt
- freshly ground peppers
- Red pepper flakes
- 2 Tbsps lemon juice
- 2 eggs
- 50 grams Pastry flour
- 150 grams breadcrumbs
- Vegetable fat (for frying)
- For the pasta salad
- 400 grams Fusilli
- salt
- 4 Tbsps lemon juice
- 2 Tbsps white balsamic vinegar
- 4 Tbsps olive oil
- 100 grams Arugula
- 250 grams Cherry tomatoes
- freshly ground peppers
- 150 grams Yogurt (0.1% fat)
Preparation steps
For the pasta salad: Cook the pasta according to package directions until al dente. Drain and rinse under cold water and drain well. Ina bowl, whisk together 2 tablespoons of lemon juice, the vinegar and the oil. Rinse the arugula and shake dry. Rinse and halve the tomatoes. Add the pasta, arugula and tomatoes to the bowl and season with salt and pepper. In a separate bowl, stir together the yogurt and the remaining lemon juice and season with a little salt.
For the fish sticks: Rinse the fish fillets, pat dry and cut into 2 x 8 cm (approximately 3/4 x 3-inch) strips. Season with salt, pepper and chile flakes and sprinkle with lemon juice. Place the flour in a shallow bowl, beat the eggs in another bowl and place the breadcrumbs in a third bowl. Dredge the fish first in flour, then dip in the egg mixture, allowing the excess to drip off and finally in the breadcrumbs, patting to adhere. Heat the oil in a deep-fryer or a large saucepan to 170°C (approximately 350°F). Working in batches, fry the fish until golden brown, 3-4 minutes.
Arrange the pasta salad on plates and drizzle with the yogurt mixture. Place the fish sticks on top and serve.
