Pumpkin Seed Crusted Fish Sticks with Salad

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Pumpkin Seed Crusted Fish Sticks with Salad

Pumpkin Seed Crusted Fish Sticks with Salad - Homemade: This popular dish is not only healthier, but also tastes much better.

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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
530
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie530 cal.(25 %)
Protein38 g(39 %)
Fat33 g(28 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage5.8 g(19 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.8 μg(4 %)
Vitamin E13.7 mg(114 %)
Vitamin K98.2 μg(164 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin12.7 mg(106 %)
Vitamin B₆0.6 mg(43 %)
Folate105 μg(35 %)
Pantothenic acid1 mg(17 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C35 mg(37 %)
Potassium1,191 mg(30 %)
Calcium105 mg(11 %)
Magnesium121 mg(40 %)
Iron3 mg(20 %)
Iodine93 μg(47 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4.8 g
Uric acid40 mg
Cholesterol184 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
50 grams lamb's lettuce
1 bunch Arugula (75-80 grams)
½ Lettuce
½ bunch Radish
½ Cucumber
2 scallions
1 carrot
3 Tbsps balsamic vinegar
salt
peppers
½ tsp Mustard
½ tsp honey
4 Tbsps Safflower oil
500 grams fish fillets
2 Tbsps Pastry flour (40 grams)
50 grams Pumpkin seed
3 Tbsps blanched almonds (45 grams)
2 Tbsps breadcrumbs (20 grams)
2 eggs
2 Tbsps sunflower oil
How healthy are the main ingredients?
RadishArugulaalmondPumpkin seedMustardhoney

Preparation steps

1.

Rinse the lamb's lettuce, arugula and lettuce and spin dry.

2.

Rinse and thinly slice the radishes. Peel the cucumber, halve lengthwise, scrape out the seeds and cut into cubes. Rinse scallions, pat dry and thinly slice. Peel the carrot and with a vegetable peeler, peel thin strips.

3.

In a bowl, mix together the vinegar, salt, pepper, mustard, honey and safflower oil. Add the lettuces, arugula, radishes, carrot, cucumber and scallions and toss to combine.

4.

Rinse the fish, pat dry and cut into strips. Dredge the fish in flour, shaking off excess.

5.

Finely chop the pumpkin seeds and almonds and mix with the breadcrumbs. In a bowl, beat the eggs with a little salt. Dip the floured fish into the eggs and then into the crumb mixture, patting to adhere.

6.

Heat sunflower oil in a pan. Sauté the fish sticks over medium heat until golden brown and crisp on both sides, about 5 minutes.

7.

Arrange the salad on 4 plates and top with the fish sticks.