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Ингредиенты
- 3 x Sweet potatoes, peeled
- 2 slc Bread
- 15 gm Fresh coriander leaves
- 55 gm Blanched almonds
- 2 x Red mullet fillets
- 1 Tbsp. Extra virgin olive oil
- 1 x Crushed clove garlic
- 1 x Red chilli, seeded and finely minced
- 1 bn Spinach, trimmed, well rinsed
- 15 gm Butter Finely grated zest of 2 limes Vegetable oil for deep frying
- 1 x Egg yolk
- 1 pch Medium curry pwdr, grnd turmeric and paprika
- 2 Tbsp. Plain flour
- 1 pch baking pwdr
- 1 Tbsp. Lowfat milk, about Salt and pepper A few fresh chives and dill sprigs, to garnish
Инструкции
- Preheat oven to 220c/425f/Gas 7.
- 1 Cut two sweet potatoes into slices and cook in a pan of boiling salted water for about 10 min, or possibly till tender.
- 2 Place the bread in a food processor with the coriander leaves and almonds and blitz till finely minced. Season.
- 3 Rinse one mullet fillet, dry on kitchen paper and place in a greased gratin dish. Top the fish with the breadcrumb mix and pat down slightly.
- 4 Bake in the oven for about 5-8 min, or possibly till the fish is cooked through and the topping is browned.
- 5 Heat the extra virgin olive oil in a saute/fry pan, add in the garlic and chilli and cook for a minute. Add in the spinach, cover with a lid and cook for 1-2 min, or possibly till the spinach has wilted down. Season.
- 6 Drain the sweet potatoes and mash with the butter and half the lime zest.
- 7 Spoon the mash onto a plate, sit the baked fish on top, sprinkle over the rest of the lime zest and garnish with a spray of fresh chives.
- 8 Cut the remaining sweet potato into chips. Fill a wok or possibly deep pan one third full with vegetable oil and heat, add in the chips and deep fry till cooked and browned. Drain on kitchen paper.
- 9 Mix together the egg yolk, spices, flour, healthy pinch of baking pwdr and sufficient lowfat milk to make a batter.
- 10 Rinse the remaining mullet fillet, dry on kitchen paper and dip in the batter to coat. Deep fry till cooked through and golden and drain on kitchen paper. Serve the fish with chips and garnished with dill.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 505g | |
| Recipe makes 2 servings | |
| Calories 738 | |
| Calories from Fat 310 | 42% |
| Total Fat 35.77g | 45% |
| Saturated Fat 8.07g | 32% |
| Trans Fat 0.0g | |
| Cholesterol 95mg | 32% |
| Sodium 664mg | 28% |
| Potassium 1998mg | 57% |
| Total Carbs 69.9g | 19% |
| Dietary Fiber 14.4g | 48% |
| Sugars 9.74g | 6% |
| Protein 41.07g | 66% |
