Smarter Breaded Fish
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.
(Percentage of daily recommendation)
| Calorie | 490 cal. | (23 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 17.7 μg | (39 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 714 mg | (18 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 258 μg | (129 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 333 mg | |||
| Cholesterol | 204 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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
Preparation steps
Rinse the apple, wipe dry, core and finely dice. Peel the shallot and finely chop.
Mix apple and shallot in a bowl with malt vinegar and season with salt and pepper. Stir in canola oil until combined.
Rinse dill, shake dry, pluck leaves and finely chop. Stir into apple vinaigrette.
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.
Dip fish in egg and then dredge in breadcrumbs, pressing firmly to adhere.
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.