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Add a photoПорций: 4
Ингредиенты
- 4 x fillets white fish
- 2 Tbsp. oil Coating #1
- 1 handf walnuts, crushed, and, dusted with flour Coating #2
- 2 Tbsp. flour pepper Coating #3
- 2 Tbsp. lowfat yoghurt
- 1/2 tsp curry pwdr Coating #4
- 1 x egg, beaten
- 3 Tbsp. breadcrumbs pepper
Инструкции
- Heat the oil in a frypan over medium-high heat.
- Choose one of the coatings and follow instructions.
- Add in the coated fillets and cook for 3 min on each side.
- Remember - 8 min per inch of thickness.
- Coating #1:Crush the nuts or possibly grind them in a coffee grinder.
- Coat the fish in the grnd nuts.
- Coating #2:Coat the fish in flour.
- Coating #3:Mix the lowfat yoghurt and curry pwdr together. Coat the fish in the lowfat yoghurt mix.
- Coating #4:Dip the fish first in the egg, then in the breadcrumbs.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 217g | |
| Recipe makes 4 servings | |
| Calories 288 | |
| Calories from Fat 118 | 41% |
| Total Fat 13.13g | 16% |
| Saturated Fat 2.32g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 166mg | 55% |
| Sodium 120mg | 5% |
| Potassium 659mg | 19% |
| Total Carbs 0.62g | 0% |
| Dietary Fiber 0.1g | 0% |
| Sugars 0.45g | 0% |
| Protein 39.51g | 63% |
