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Add a photoFast fish supper that's easy and good for you
Ингредиенты
- 2 skinless pollock or haddock fillets
- 1 egg
- 1 unwaxed lemon
- 2 tablespoons plain flour
- A few whole peppercorns
- Olive oil for frying
- Sea salt
- Black pepper
Инструкции
- WASH - Wash the fish and pat dry with kitchen paper. Cut each fillet into 3 wide fingers.
- PREP - Break the egg into a bowl and beat lightly with a fork. Grate the zest from the lemon. Crush the peppercorns coarsely. Put the flour on to a plate and season it with a pinch of salt, add the lemon zest, peppercorns and mix together.
- COAT - Coat each piece of fish with flour, dusting off any excess. Dip the floured fish into the egg. Then roll the fish pieces into the flour mix again.
- FRY - Warm the vegetable oil in a frying pan. Add the fish fingers and fry for 3 minutes on each side.
- SERVE - Serve with lemon wedges
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 415g | |
| Recipe makes 2 servings | |
| Calories 415 | |
| Calories from Fat 54 | 13% |
| Total Fat 6.05g | 8% |
| Saturated Fat 1.24g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 367mg | 122% |
| Sodium 363mg | 15% |
| Potassium 1412mg | 40% |
| Total Carbs 6.13g | 2% |
| Dietary Fiber 0.2g | 1% |
| Sugars 0.19g | 0% |
| Protein 78.61g | 126% |
