Fried Fish Fillet

نعيم المدقيKok

Ingredienser

• Fiskefilet
  1 kilogram
• Mel
  2 cup
• Salt
  0
• Sort peber
  1 teaspoon
• Hvidløgspulver
  1 teaspoon
• Eggs
  2 pieces
• Flydende mælk
  0.3 cup
• Breadcrumbs or crushed crackers, Asian panko
  2 cup
• Vegetable oil for frying
  1.5 cup
• Large potatoes
  4 pieces
• Olivenolie
  2 tablespoon
• Paprika, sweet
  1 teaspoon
• Hvidløgspulver
  0.5 teaspoon
• Oregano
  0.5 teaspoon
• Sort peber
  0
• French bread (baguette) sliced to a thickness of one centimeter
  0
• Sort peber
  0
• Oregano
  0
• Hvidløgspulver
  0
• Mozzarella and cheddar cheese in equal amounts
  0
• Olivenolie
  2 tablespoon

Trin

1. 1

   Cut each piece of fish fillet into three equal pieces and sprinkle with salt.

   Nødvendigt udstyr:

   Kniv

   Skærebræt

   5 min
2. 2

   Dip each piece of fish in the flour mixed with pepper and garlic powder, then dip them in the beaten eggs with milk, and finally in the Asian panko breadcrumbs.

   Nødvendigt udstyr:

   Blandeskål

   Stegepande

   5 min
3. 3

   Let the fish slices rest after being coated with panko for 20 minutes before frying.

   20 min
4. 4

   Fry the fish pieces in deep oil at 160 degrees Celsius and serve hot.

   Nødvendigt udstyr:

   Stegepande

   🍳

   Food Thermometer

   10 min
5. 5

   Wash the potatoes well with their skins, then cut them in half and then into wedges.

   Nødvendigt udstyr:

   Kniv

   Skærebræt

   5 min
6. 6

   Mix the remaining ingredients in a deep dish, then add the potato pieces and mix well.

   Nødvendigt udstyr:

   Blandeskål

   5 min
7. 7

   Spread on a baking sheet and place on the lower rack, turn on the broiler, and stir occasionally until cooked and browned.

   Nødvendigt udstyr:

   Bagplade

   Ovn

   10 min
8. 8

   Brush a baking sheet with olive oil, arrange the slices of French bread, and generously brush the top with olive oil, then sprinkle each piece with black pepper, a pinch of garlic powder, and a pinch of oregano.

   Nødvendigt udstyr:

   Bagplade

   🍳

   Oil Brush

   5 min
9. 9

   Place in the oven on the lower rack at 200 degrees Celsius until browned on the bottom, then remove and distribute a generous amount of mozzarella cheese mixed with cheddar on top and return to the oven until the cheese melts and serve.

   Nødvendigt udstyr:

   Ovn

   10 min

Ernæringsfakta

Ingrediensers næringsindhold (pr. 100g)

Fiskefiletpr. 100g

Energi206 kcal

Protein22 g

Total fedt12 g

Mættede fedtsyrer3 g

Enkeltumættede fedtsyrer5 g

Flerumættede fedtsyrer2 g

Kolesterol60 mg

Omega-3 fedtsyrer1 g

Omega-6 fedtsyrer0.5 g

Vitamin A50 µg

Vitamin B1 (Thiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantothensyre)0.5 mg

Vitamin B60.5 mg

Melpr. 100g

Energi364 kcal

Protein10.33 g

Total fedt1 g

Kulhydrat76.31 g

Kostfibre2.7 g

Sukkerarter i alt0.3 g

Saltpr. 100g

Aske100 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Hvidløgspulverpr. 100g

Energi331 kcal

Protein16.55 g

Total fedt0.73 g

Kulhydrat72.73 g

Kostfibre9.2 g

Sukkerarter i alt1 g

Flydende mælkpr. 100g

Energi61 kcal

Protein3.3 g

Total fedt3.25 g

Kulhydrat4.8 g

Tilsat sukker4.8 g

Vitamin D1.3 mcg

LCarnitine3.3 mg

Olivenoliepr. 100g

Energi884 kcal

Total fedt100 g

Hvidløgspulverpr. 100g

Energi331 kcal

Protein16.55 g

Total fedt0.73 g

Kulhydrat72.73 g

Kostfibre9.2 g

Sukkerarter i alt1 g

Oreganopr. 100g

Energi265 kcal

Protein9 g

Total fedt4.3 g

Kulhydrat68 g

Kostfibre42 g

Sukkerarter i alt1 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Oreganopr. 100g

Energi265 kcal

Protein9 g

Total fedt4.3 g

Kulhydrat68 g

Kostfibre42 g

Sukkerarter i alt1 g

Hvidløgspulverpr. 100g

Energi331 kcal

Protein16.55 g

Total fedt0.73 g

Kulhydrat72.73 g

Kostfibre9.2 g

Sukkerarter i alt1 g

Olivenoliepr. 100g

Energi884 kcal

Total fedt100 g

* Næringsindholdet er omtrentligt, og beregningen kan påvirkes af ingredienstype samt dyrknings-, opbevarings- og tilberedningsmetode.

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