EatSmarter exclusive recipe

Smarter Fish Sticks

with Spicy Cucumber Salad
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Smarter Fish Sticks

Smarter Fish Sticks - Crispy sesame-coated fish sticks - they're not only for children!

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
513
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie513 kcal(24 %)
Protein39 g(40 %)
Fat27 g(23 %)
Carbohydrates25 g(17 %)
Sugar added2 g(8 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.9 μg(10 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin12 mg(100 %)
Vitamin B₆0.5 mg(36 %)
Folate79 μg(26 %)
Pantothenic acid1.4 mg(23 %)
Biotin18.8 μg(42 %)
Vitamin B₁₂4.8 μg(160 %)
Vitamin C20 mg(21 %)
Potassium888 mg(22 %)
Calcium145 mg(15 %)
Magnesium96 mg(32 %)
Iron3.5 mg(23 %)
Iodine242 μg(121 %)
Zinc2.5 mg(31 %)
Saturated fatty acids3.3 g
Uric acid326 mg
Cholesterol187 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
Cucumber (about 500 grams)
1
1 tablespoon
1 teaspoon
4 tablespoons
4 sprigs
11 ounces
3 tablespoons
4 tablespoons
1 tablespoon
1
Preparation

Kitchen utensils

1 non-stick Skillet, 1 Bowl, 1 Small bowl, 3 Plates, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Sieve, 1 Slotted spatula

Preparation steps

1.
Smarter Fish Sticks preparation step 1

Peel the cucumber and very thinly slice. Place in a sieve, lightly salt and let drain 15 minutes.

2.
Smarter Fish Sticks preparation step 2

Meanwhile, peel onion and finely chop. Mix in a bowl with vinegar, honey, and half of the oil and season with salt and pepper.

3.
Smarter Fish Sticks preparation step 3

Mix the drained cucumber into the onion mixture. Rinse dill, shake dry, pluck leaves and finely chop. Stir dill into onion mixture.

4.
Smarter Fish Sticks preparation step 4

Rinse fish, pat dry and cut crosswise into strips (about 2 cm or approximately 3/4 inch wide). Season with salt and pepper. Place the flour on a plate and dredge the fish strips in flour, turning to coat.

5.
Smarter Fish Sticks preparation step 5

Mix breadcrumbs with sesame seeds on another plate.

6.
Smarter Fish Sticks preparation step 6

In another dish, whisk the egg and season with salt.

7.
Smarter Fish Sticks preparation step 7

Dip fish in whisked egg and then coat in the breadcrumbs, pressing firmly to adhere.

8.
Smarter Fish Sticks preparation step 8

Heat the remaining oil in a nonstick pan over medium heat and fry the fish until golden brown and opaque throughout. .

9.
Smarter Fish Sticks preparation step 9

Transfer fish to paper towels and let drain briefly before serving with the cucumber salad.