Smarter Fish Sticks
The fish sticks with their extraordinary crust provide high-quality protein, which is needed for building muscles. The daily requirement of iodine is covered by a portion of more than 100 percent, the vitamin E requirement by almost half.
You can use frozen fish for this child-friendly dish - in terms of nutritional value it is in no way inferior to fresh fish. If you'd like to have a filling dietary fibre, simply serve jacket potatoes or wholemeal baguette with the delicious sticks.
(Percentage of daily recommendation)
| Calorie | 513 cal. | (24 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 58.6 μg | (98 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 18.8 μg | (42 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 888 mg | (22 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 242 μg | (121 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 326 mg | |||
| Cholesterol | 187 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 Cucumber (about 500 grams)
- salt
- 1 Red onion
- 1 Tbsp White vinegar
- 1 tsp honey
- peppers
- 4 Tbsps Canola oil
- 4 sprigs Dill
- 11 ozs Pollock
- 3 Tbsps Pastry flour
- 4 Tbsps breadcrumbs
- 1 Tbsp Sesame seeds
- 1 egg
Preparation steps
Peel the cucumber and very thinly slice. Place in a sieve, lightly salt and let drain 15 minutes.
Meanwhile, peel onion and finely chop. Mix in a bowl with vinegar, honey, and half of the oil and season with salt and pepper.
Mix the drained cucumber into the onion mixture. Rinse dill, shake dry, pluck leaves and finely chop. Stir dill into onion mixture.
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.
Mix breadcrumbs with sesame seeds on another plate.
In another dish, whisk the egg and season with salt.
Dip fish in whisked egg and then coat in the breadcrumbs, pressing firmly to adhere.
Heat the remaining oil in a nonstick pan over medium heat and fry the fish until golden brown and opaque throughout. .
Transfer fish to paper towels and let drain briefly before serving with the cucumber salad.