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.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 13.7 mg | (114 %) | ||
| Vitamin K | 98.2 μg | (164 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,191 mg | (30 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 93 μg | (47 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 184 mg | |||
| Complete sugar | 8 g |
Ingredients
- 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
Preparation steps
Rinse the lamb's lettuce, arugula and lettuce and spin dry.
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.
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.
Rinse the fish, pat dry and cut into strips. Dredge the fish in flour, shaking off excess.
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.
Heat sunflower oil in a pan. Sauté the fish sticks over medium heat until golden brown and crisp on both sides, about 5 minutes.
Arrange the salad on 4 plates and top with the fish sticks.
