Pasta Salad with Fish Sticks

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Pasta Salad with Fish Sticks
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Health Score:
7,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
936
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie936 kcal(45 %)
Protein62.78 g(64 %)
Fat21.89 g(19 %)
Carbohydrates118.44 g(79 %)
Sugar added0 g(0 %)
Roughage1.15 g(4 %)
Vitamin A231.14 mg(28,893 %)
Vitamin D2.52 μg(13 %)
Vitamin E4.01 mg(33 %)
Vitamin B₁0.51 mg(51 %)
Vitamin B₂0.44 mg(40 %)
Niacin14.72 mg(123 %)
Vitamin B₆0.39 mg(28 %)
Folate107.35 μg(36 %)
Pantothenic acid1.09 mg(18 %)
Biotin2.87 μg(6 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C20.3 mg(21 %)
Potassium1,465.43 mg(37 %)
Calcium246.82 mg(25 %)
Magnesium83.71 mg(28 %)
Iron6.43 mg(43 %)
Iodine26.4 μg(13 %)
Zinc1.55 mg(19 %)
Saturated fatty acids3 g
Cholesterol192.1 mg

Ingredients

for
4
For the fish sticks
800 grams fish fillets (such as. redfish, saithe, plaice)
salt
freshly ground peppers
Red pepper flakes
2 tablespoons lemon juice
2 eggs
50 grams Pastry flour
150 grams breadcrumbs
Vegetable fat (for frying)
For the pasta salad
400 grams Fusilli
salt
4 tablespoons lemon juice
2 tablespoons white balsamic vinegar
4 tablespoons olive oil
100 grams Arugula
250 grams Cherry tomatoes
freshly ground peppers
150 grams Yogurt (0.1% fat)
How healthy are the main ingredients?
Arugulaolive oilsaltegg

Preparation steps

1.

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.

2.

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.

3.

Arrange the pasta salad on plates and drizzle with the yogurt mixture. Place the fish sticks on top and serve.