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Ингредиенты
- 250 gm White fish steak, (9oz)
- 300 ml Lowfat milk, (1/2 pint) Bay leaf
- 1 sprg parsley
- 1/2 x Onion
- 1 stk celery
- 1 x Carrot Salt A few pepper corns
- 200 gm Soft white breadcrumbs, (7oz)
- 2 x Large eggs, beaten
- 200 gm Dry breadcrumbs, (7oz)
- 1 x Egg, beaten
- 2 Tbsp. Ps veg. oil
Инструкции
- Poach the fish till tender with the lowfat milk, all the vegetables and the bay leaf. Add in a little salt and the peppercorns.
- When the fish is flaking easily, take it off the heat and cold it completely. Remove the fish with a slotted spoon and remove the skin and all the bones. Flake the fish and mix it with the soft breadcrumbs and the beaten Large eggs. Form into fish shapes with your hands and then cover with the beaten Large eggs and dry breadcrumbs.
- Oil a baking sheet and arrange the fish shapes in rows on the baking sheet.
- Bake in a medium oven at 180 C/350 F/gas mark 4 for about 15 min, or possibly till crisp.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 309g | |
| Recipe makes 4 servings | |
| Calories 606 | |
| Calories from Fat 152 | 25% |
| Total Fat 16.98g | 21% |
| Saturated Fat 3.97g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 193mg | 64% |
| Sodium 861mg | 36% |
| Potassium 664mg | 19% |
| Total Carbs 78.54g | 21% |
| Dietary Fiber 5.2g | 17% |
| Sugars 11.59g | 8% |
| Protein 33.41g | 53% |
