Sweet and Sour Fish Fillet
Nutritional values
(Percentage of daily recommendation)
| Calorie | 484 cal. | (23 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 11.8 mg | (98 %) | ||
| Vitamin K | 15 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 975 mg | (24 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 352 μg | (176 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 160 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 600 grams Cod
- 1 lemon (juiced)
- salt
- freshly ground peppers
- 50 grams Cornmeal
- 50 grams Pastry flour
- 2 eggs
- ⅛ l white wine
- vegetable oil (for frying)
- For the sauce
- 2 garlic cloves
- 1 sm piece ginger
- 4 Tbsps light soy sauce
- 4 Tbsps sweet soy sauce
- 5 Tbsps White vinegar
- ½ tsp Sambal oelek
- 1 bunch scallions
- 150 grams Pineapple (canned)
- 1 tsp sugar
- 2 Tbsps vegetable oil
Preparation steps
For the sauce: Peel and finely chop garlic and ginger. In a bowl, combine both kinds of soy sauce, vinegar, and sambal oelek with garlic and ginger. Mix well. Rinse and cut scallions into rings or thin strips. Drain pineapple and cut into small cubes.
Set part of chopped scallions aside. Heat oil in a pan and cook remaining scallions for 2 minutes. Add pineapple cubes and garlic-ginger mixture, bring to a boil and season with sugar.
Cut fish fillets into pieces and season with salt. Drizzle with lemon juice.
To prepare batter, mix cornmeal and flour. Add a pinch of salt. Separate eggs and beat egg whites until stiff. Combine flour mixture with egg yolks and white wine to make a dough. Fold in egg whites.
Dip fish pieces into batter and cook in hot oil for 3-4 minutes. Drain fish on paper towels. Arrange fish on plates, drizzle with sweet and sour sauce, garnish with reserved scallions. Can be served with rice.
