Crispy Fish Fillets with Almonds

Latifa Al-AhmadKokk

Ingredienser

• Fiskefilet
  225 grams
• Mel
  2 tablespoons
• Eggehvite
  1 piece
• Flytende melk
  1 tablespoon
• Breadcrumbs or crushed cake
  2 tablespoons
• Almonds, ground
  2 tablespoons
• Thyme, fresh
  0.5 teaspoon
• Olivenolje
  1 tablespoon

Trinn

1. 1

   Wash the fish fillets well and place them on paper towels to absorb the water.

   Nødvendig utstyr:

   🍳

   Paper towels

   5 min
2. 2

   Prepare three plates: in the first, place the flour; in the second, place the egg white and milk (after mixing them together); and in the third, place the thyme, breadcrumbs, and almonds (after mixing them together).

   Nødvendig utstyr:

   🍳

   Plates

   5 min
3. 3

   Take each fish fillet, dip it first in the flour to cover all sides, then dip it in the egg mixture, and finally dip it in the breadcrumbs and almond mixture.

   5 min
4. 4

   Arrange the fish fillets in a baking tray, sprinkle a tablespoon of oil over them, and leave the tray in the oven for 10 minutes or until the fish is cooked.

   Nødvendig utstyr:

   🍳

   Baking tray

   10 min

Ernæringsfakta

Næringsinnhold i ingredienser (per 100g)

Fiskefiletper 100g

Energi206 kcal

Protein22 g

Total fett12 g

Mettede fettsyrer3 g

Enenumettede fettsyrer5 g

Flerumettede fettsyrer2 g

Kolesterol60 mg

Omega-3 fettsyrer1 g

Omega-6 fettsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotensyre)0.5 mg

Vitamin B60.5 mg

Melper 100g

Energi364 kcal

Protein10.33 g

Total fett1 g

Karbohydrat76.31 g

Kostfiber2.7 g

Sukkerarter totalt0.3 g

Eggehviteper 100g

Energi52 kcal

Protein11 g

Total fett0.2 g

Karbohydrat0.7 g

Flytende melkper 100g

Energi61 kcal

Protein3.3 g

Total fett3.25 g

Karbohydrat4.8 g

Tilsatt sukker4.8 g

Vitamin D1.3 mcg

LCarnitine3.3 mg

Olivenoljeper 100g

Energi884 kcal

Total fett100 g

* Næringsinnholdet er omtrentlig, og beregningen kan påvirkes av ingredienstype samt dyrkings-, lagrings- og tilberedningsmetode.

Diettegenskaper og tagger