Fried Fish Fillet

نعيم المدقيKokk

Ingredienser

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

Trinn

1. 1

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

   Nødvendig utstyr:

   Kniv

   Skjærebrett

   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.

   Nødvendig utstyr:

   Blandeskål

   Stekepanne

   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.

   Nødvendig utstyr:

   Stekepanne

   🍳

   Food Thermometer

   10 min
5. 5

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

   Nødvendig utstyr:

   Kniv

   Skjærebrett

   5 min
6. 6

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

   Nødvendig utstyr:

   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.

   Nødvendig utstyr:

   Stekebrett

   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.

   Nødvendig utstyr:

   Stekebrett

   🍳

   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.

   Nødvendig utstyr:

   Ovn

   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

Saltper 100g

Aske100 g

Svart pepperper 100g

Energi250 kcal

Protein10 g

Total fett4 g

Karbohydrat64 g

Kostfiber25 g

Hvitløkspulverper 100g

Energi331 kcal

Protein16.55 g

Total fett0.73 g

Karbohydrat72.73 g

Kostfiber9.2 g

Sukkerarter totalt1 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

Hvitløkspulverper 100g

Energi331 kcal

Protein16.55 g

Total fett0.73 g

Karbohydrat72.73 g

Kostfiber9.2 g

Sukkerarter totalt1 g

Oreganoper 100g

Energi265 kcal

Protein9 g

Total fett4.3 g

Karbohydrat68 g

Kostfiber42 g

Sukkerarter totalt1 g

Svart pepperper 100g

Energi250 kcal

Protein10 g

Total fett4 g

Karbohydrat64 g

Kostfiber25 g

Svart pepperper 100g

Energi250 kcal

Protein10 g

Total fett4 g

Karbohydrat64 g

Kostfiber25 g

Oreganoper 100g

Energi265 kcal

Protein9 g

Total fett4.3 g

Karbohydrat68 g

Kostfiber42 g

Sukkerarter totalt1 g

Hvitløkspulverper 100g

Energi331 kcal

Protein16.55 g

Total fett0.73 g

Karbohydrat72.73 g

Kostfiber9.2 g

Sukkerarter totalt1 g

Olivenoljeper 100g

Energi884 kcal

Total fett100 g

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

Diettegenskaper og tagger