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EatSmarter exclusive recipe

Smarter Breaded Fish

with Apple Vinaigrette
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Smarter Breaded Fish

Smarter Breaded Fish - Crispy outside, juicy on the inside: Fish coated in golden breadcrumbs

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
490
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie490 kcal(23 %)
Protein42 g(43 %)
Fat22 g(19 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.1 μg(11 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.5 mg(36 %)
Folate39 μg(13 %)
Pantothenic acid1.1 mg(18 %)
Biotin17.7 μg(39 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C12 mg(13 %)
Potassium714 mg(18 %)
Calcium182 mg(18 %)
Magnesium65 mg(22 %)
Iron2.1 mg(14 %)
Iodine258 μg(129 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.1 g
Uric acid333 mg
Cholesterol204 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
green Apple (about 150 grams)
1
1 ½ tablespoons
3 tablespoons
3 sprigs
4 tablespoons
2 teaspoons
1
2
Pollock (about 160 grams)
2 tablespoons
Preparation

Kitchen utensils

1 Baking sheet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 3 Plates

Preparation steps

1.
Smarter Breaded Fish preparation step 1

Rinse the apple, wipe dry, core and finely dice. Peel the shallot and finely chop.

2.
Smarter Breaded Fish preparation step 2

Mix apple and shallot in a bowl with malt vinegar and season with  salt and pepper. Stir in canola oil until combined.

3.
Smarter Breaded Fish preparation step 3

Rinse dill, shake dry, pluck leaves and finely chop. Stir into apple vinaigrette.

4.
Smarter Breaded Fish preparation step 4

Mix breadcrumbs and Parmesan cheese in a shallow bowl. Whisk egg in another shallow bowl. Rinse fish, pat dry and season with salt and pepper, then coat with flour.

5.
Smarter Breaded Fish preparation step 5

Dip fish in egg and then dredge in breadcrumbs, pressing firmly to adhere.

6.
Smarter Breaded Fish preparation step 6

Place fish on a baking sheet (greased if desired) and bake in preheated oven at 250°C (approximately 475°F ) until crispy and fish is opaque throughout, 12-15 minutes. Serve immediately with the vinaigrette.