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Sesame-Breaded Flounder with Salad
(2 votes)
Health Score:
79 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 25 mins
Calories:
433
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 433 cal. | (21 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 8.8 μg | (15 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 927 mg | (23 %) | ||
| Calcium | 307 mg | (31 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 87 μg | (44 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 176 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 4 Plaice fillet
- 1 egg
- 3 Tbsps Pastry flour
- 80 grams Sesame seeds
- 4 Tbsps sesame oil
- 1 head Iceberg lettuce
- 2 Tomatoes
- 1 carrot
- 5 Tbsps Yogurt (0.1% fat)
- 1 tsp Ketchup
- 2 Tbsps lemon juice
- 2 Tbsps White vinegar
- salt
- freshly ground peppers
Preparation steps
1.
Rinse the flounder fillets, pat dry, season with salt and pepper, roll in flour, pass through the whisked egg and coat with sesame seeds. Cook until golden brown in hot sesame oil on each side for 2-3 minutes.
2.
For the salad, trim iceberg lettuce, rinse, remove the stalk and cut into bite-size pieces. Rinse the tomatoes, remove green, cut into quarters and serve with the lettuce on plates. Peel carrot, finely slice and distriute on salad. For the dressing, mix yogurt, ketchup, lemon juice, 2-3 tablespoons water and vinegar. Season with salt and pepper. Drizzle over the salad and serve with the fish fillets.
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