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Ингредиенты
- 1 lb fresh fish filets
- 1 c. flour (250 milliliters)
- 2 1/4 c. bread crumbs (560 milliliters)
- 1/4 c. corn meal (60 milliliters)
- 2 x Large eggs
- 3 Tbsp. fresh parsley (45 milliliters)
- 1/4 tsp tsp. black pepper (1.25 milliliters)
- 1/2 tsp salt (2.5 milliliters)
- 1/4 c. Dijon mustard (30 milliliters)
- 1 tsp lemon juice (5 milliliters)
- 1 clv garlic, chopped Worchester sauce (5 milliliters)
- 1 tsp warm sauce (5 milliliters)
Инструкции
- Combine bread crumbs, cornmeal and fresh parsley and mix well and place ingredients in a flat dish. Set aside.
- In a flat dish beat Large eggs add in Dijon mustard, salt, pepper, lemon juice, chopped garlic, Worchester sauce, and warm sauce. Combine and mix till smooth.
- Dip fish in flour, then in mustard mix and then the cornmeal mix to coat proportionately.
- Heat 2 Tbsp. of butter with 2 Tbsp. of oil in a pan on medium heat. Fry fish 3 minutes each side.
- RED PEPPER SAUCE
- 1 roasted red pepper1/3 c. mayo (237 milliliters)
- 2 Tbsp. lowfat sour cream (30 milliliters)
- 1 clove garlic, minced4 Tbsp. fresh chives (60 milliliters)
- 2 Tbsp. fresh parsley (30 milliliters)
- 1 tsp. Worchester sauce (5 milliliters)
- 1/2 tsp. warm sauce (2.5 milliliters)
- Combine all ingredients and mix well. Serve as a condiment.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 175g | |
| Recipe makes 6 servings | |
| Calories 368 | |
| Calories from Fat 56 | 15% |
| Total Fat 6.36g | 8% |
| Saturated Fat 1.43g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 118mg | 39% |
| Sodium 697mg | 29% |
| Potassium 419mg | 12% |
| Total Carbs 51.63g | 14% |
| Dietary Fiber 3.1g | 10% |
| Sugars 3.19g | 2% |
| Protein 24.27g | 39% |
