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Ингредиенты
- 1/2 lb fish fillet (cod or any other firm fish)
- 1 tablespoonlemon juice
- 3 tablespoonsmilk
- 1 egg
- 2 tablespoonsDijon mustard
- 2 tablespoonsyogurt
- salt
- pepper
- breadcrumbs
Инструкции
- Preheat oven (395°F, 200°C). Line out a baking tray with baking parchment.
- Cut fish fillet bite-sized pieces (nuggets). Drizzle with lemon juice. Sprinkle with salt and pepper to taste.
- In a bowl combine milk, egg, mustard and yogurt. Mix well and add salt and pepper to taste.
- Dip the fish nuggets into milk mixture to cover nuggets with the sauce.
- Take nuggets out of the sauce (using a fork) and let drip off excess of sauce and coat with breadcrumbs.
- Place them on the baking tray and bake them for 10 minutes. Then heat up the oven and broil them until they are golden brown.
- Take them out of the oven and serve them hot with your favorite sauce, salsa or dip
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 270g | |
| Calories 287 | |
| Calories from Fat 89 | 31% |
| Total Fat 9.84g | 12% |
| Saturated Fat 2.45g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 331mg | 110% |
| Sodium 252mg | 11% |
| Potassium 828mg | 24% |
| Total Carbs 0.34g | 0% |
| Dietary Fiber 0.0g | 0% |
| Sugars 0.34g | 0% |
| Protein 46.38g | 74% |
