Fried Fish Fillet

نعيم المدقيbucătar

Ingrediente

• File de pește
  1 kilogram
• Făină
  2 cup
• Sare
  0
• Piper negru
  1 teaspoon
• Pudră de usturoi
  1 teaspoon
• Eggs
  2 pieces
• Lapte lichid
  0.3 cup
• Breadcrumbs or crushed crackers, Asian panko
  2 cup
• Vegetable oil for frying
  1.5 cup
• Large potatoes
  4 pieces
• Ulei de măsline
  2 tablespoon
• Paprika, sweet
  1 teaspoon
• Pudră de usturoi
  0.5 teaspoon
• Oregano
  0.5 teaspoon
• Piper negru
  0
• French bread (baguette) sliced to a thickness of one centimeter
  0
• Piper negru
  0
• Oregano
  0
• Pudră de usturoi
  0
• Mozzarella and cheddar cheese in equal amounts
  0
• Ulei de măsline
  2 tablespoon

Pași

1. 1

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

   Ustensile necesare:

   Cuțit

   Tăietor

   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.

   Ustensile necesare:

   Bol de amestecat

   Tigaie

   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.

   Ustensile necesare:

   Tigaie

   🍳

   Food Thermometer

   10 min
5. 5

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

   Ustensile necesare:

   Cuțit

   Tăietor

   5 min
6. 6

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

   Ustensile necesare:

   Bol de amestecat

   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.

   Ustensile necesare:

   Tavă de copt

   Cuptor

   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.

   Ustensile necesare:

   Tavă de copt

   🍳

   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.

   Ustensile necesare:

   Cuptor

   10 min

Date nutriționale

Valori nutriționale ale ingredientelor (per 100g)

File de peșteper 100g

Energie206 kcal

Proteine22 g

Grăsimi totale12 g

Grăsimi saturate3 g

Grăsimi mononesaturate5 g

Grăsimi polinesaturate2 g

Colesterol60 mg

Acizi grași Omega-31 g

Acizi grași Omega-60.5 g

Vitamina A50 µg

Vitamina B1 (Tiamină)0.1 mg

Vitamina B2 (Riboflavină)0.2 mg

Vitamina B3 (Niacină)5 mg

Vitamina B5 (Acid pantotenic)0.5 mg

Vitamina B60.5 mg

Făinăper 100g

Energie364 kcal

Proteine10.33 g

Grăsimi totale1 g

Carbohidrați76.31 g

Fibre alimentare2.7 g

Zaharuri totale0.3 g

Sareper 100g

Cenușă100 g

Piper negruper 100g

Energie250 kcal

Proteine10 g

Grăsimi totale4 g

Carbohidrați64 g

Fibre alimentare25 g

Pudră de usturoiper 100g

Energie331 kcal

Proteine16.55 g

Grăsimi totale0.73 g

Carbohidrați72.73 g

Fibre alimentare9.2 g

Zaharuri totale1 g

Lapte lichidper 100g

Energie61 kcal

Proteine3.3 g

Grăsimi totale3.25 g

Carbohidrați4.8 g

Zaharuri adăugate4.8 g

Vitamina D1.3 mcg

LCarnitine3.3 mg

Ulei de măslineper 100g

Energie884 kcal

Grăsimi totale100 g

Pudră de usturoiper 100g

Energie331 kcal

Proteine16.55 g

Grăsimi totale0.73 g

Carbohidrați72.73 g

Fibre alimentare9.2 g

Zaharuri totale1 g

Oreganoper 100g

Energie265 kcal

Proteine9 g

Grăsimi totale4.3 g

Carbohidrați68 g

Fibre alimentare42 g

Zaharuri totale1 g

Piper negruper 100g

Energie250 kcal

Proteine10 g

Grăsimi totale4 g

Carbohidrați64 g

Fibre alimentare25 g

Piper negruper 100g

Energie250 kcal

Proteine10 g

Grăsimi totale4 g

Carbohidrați64 g

Fibre alimentare25 g

Oreganoper 100g

Energie265 kcal

Proteine9 g

Grăsimi totale4.3 g

Carbohidrați68 g

Fibre alimentare42 g

Zaharuri totale1 g

Pudră de usturoiper 100g

Energie331 kcal

Proteine16.55 g

Grăsimi totale0.73 g

Carbohidrați72.73 g

Fibre alimentare9.2 g

Zaharuri totale1 g

Ulei de măslineper 100g

Energie884 kcal

Grăsimi totale100 g

* Informațiile nutriționale sunt aproximative, iar calculul lor poate fi influențat de tipul de ingredient și de metodele de cultivare, depozitare și gătire.

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