Smarter Home Cooking

Smarter Breaded Fish

with Apple Vinaigrette
4.6
Average: 4.6 (5 votes)
(5 votes)
Smarter Breaded Fish

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

share Share
print
bookmark_border Copy URL
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
490
calories
Calories

Healthy, because

Even smarter

Nutritional values

The advantage of this baked fish is that it is not fried in oil and eaten with fat-laden tartar sauce, but is cooked in the oven and served with a light vinaigrette. The high iodine content covers the daily requirement and promotes the formation of metabolic regulating hormones in the thyroid gland.

A tasty side dish completes the delicious fried fish. How about the fried potatoes from EAT SMARTER? Alternatively, you can also enjoy jacket potatoes with freshly chopped parsley.

1 serving contains
(Percentage of daily recommendation)
Calorie490 cal.(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 K25.4 μg(42 %)
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
Complete sugar15 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 green Apple (about 150 grams)
1 shallot
1 ½ Tbsps Malt vinegar
salt
peppers
3 Tbsps Canola oil
3 sprigs Dill
4 Tbsps breadcrumbs
2 tsps grated Parmesan
1 egg
2 Pollock (about 160 grams)
2 Tbsps Pastry flour
How healthy are the main ingredients?
ParmesanDillAppleshallotsaltegg
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.