Rose Fish Fillet in Breadcrumbs
(0 votes)
(0 votes)
Health Score:
65 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 27 min.
Ready in
Calories:
411
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 411 cal. | (20 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.3 μg | (22 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 3 μg | (5 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 25.2 μg | (56 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 568 mg | (14 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 385 mg | |||
| Cholesterol | 162 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 redfish fillet (each 200 grams)
- salt
- 2 eggs
- lemon juice
- 4 Tbsps Pastry flour
- 100 grams breadcrumbs
- 2 Tbsps vegetable oil
- 1 Tbsp butter
Preparation steps
1.
Step 1:
2.
Rinse fish and pat dry.
3.
Step 2:
4.
Sprinkle with salt and then with lemon juice.
5.
Step 3:
6.
Whisk egg.
7.
Step 4/5/6:
8.
Pull each fish fillet through egg, coat with flour, tap and then roll in breadcrumbs.
9.
Step 7:
10.
Heat oil in a pan, fry fish for 2-3 minutes on each side until golden brown.
11.
Step 8:
12.
Drain baked fish on paper towel. Serve while still hot.
