Fried Fish Fillet

نعيم المدقيkuhar

Sestavine

• File rib
  1 kilogram
• Moka
  2 cup
• Sol
  0
• Črni poper
  1 teaspoon
• Česen v prahu
  1 teaspoon
• Eggs
  2 pieces
• Tekoče mleko
  0.3 cup
• Breadcrumbs or crushed crackers, Asian panko
  2 cup
• Vegetable oil for frying
  1.5 cup
• Large potatoes
  4 pieces
• Oljčno olje
  2 tablespoon
• Paprika, sweet
  1 teaspoon
• Česen v prahu
  0.5 teaspoon
• Origano
  0.5 teaspoon
• Črni poper
  0
• French bread (baguette) sliced to a thickness of one centimeter
  0
• Črni poper
  0
• Origano
  0
• Česen v prahu
  0
• Mozzarella and cheddar cheese in equal amounts
  0
• Oljčno olje
  2 tablespoon

Koraki

1. 1

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

   Potrebni pripomočki:

   Nož

   Deska za rezanje

   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.

   Potrebni pripomočki:

   Mešalna skleda

   Ponev

   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.

   Potrebni pripomočki:

   Ponev

   🍳

   Food Thermometer

   10 min
5. 5

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

   Potrebni pripomočki:

   Nož

   Deska za rezanje

   5 min
6. 6

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

   Potrebni pripomočki:

   Mešalna skleda

   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.

   Potrebni pripomočki:

   Pekač

   Pečica

   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.

   Potrebni pripomočki:

   Pekač

   🍳

   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.

   Potrebni pripomočki:

   Pečica

   10 min

Dejstva o hranilni vrednosti

Hranilne vrednosti sestavin (na 100g)

File ribna 100g

Energija206 kcal

Beljakovine22 g

Skupne maščobe12 g

Nasičene maščobe3 g

Enostavno nenasičene maščobe5 g

Večkrat nenasičene maščobe2 g

Holesterol60 mg

Omega-3 maščobne kisline1 g

Omega-6 maščobne kisline0.5 g

Vitamin A50 µg

Vitamin B1 (Tiamin)0.1 mg

Vitamin B2 (Riboflavin)0.2 mg

Vitamin B3 (Niacin)5 mg

Vitamin B5 (Pantotenska kislina)0.5 mg

Vitamin B60.5 mg

Mokana 100g

Energija364 kcal

Beljakovine10.33 g

Skupne maščobe1 g

Ogljikovi hidrati76.31 g

Prehranske vlaknine2.7 g

Skupni sladkorji0.3 g

Solna 100g

Pepel100 g

Črni poperna 100g

Energija250 kcal

Beljakovine10 g

Skupne maščobe4 g

Ogljikovi hidrati64 g

Prehranske vlaknine25 g

Česen v prahuna 100g

Energija331 kcal

Beljakovine16.55 g

Skupne maščobe0.73 g

Ogljikovi hidrati72.73 g

Prehranske vlaknine9.2 g

Skupni sladkorji1 g

Tekoče mlekona 100g

Energija61 kcal

Beljakovine3.3 g

Skupne maščobe3.25 g

Ogljikovi hidrati4.8 g

Dodani sladkorji4.8 g

Vitamin D1.3 mcg

LCarnitine3.3 mg

Oljčno oljena 100g

Energija884 kcal

Skupne maščobe100 g

Česen v prahuna 100g

Energija331 kcal

Beljakovine16.55 g

Skupne maščobe0.73 g

Ogljikovi hidrati72.73 g

Prehranske vlaknine9.2 g

Skupni sladkorji1 g

Origanona 100g

Energija265 kcal

Beljakovine9 g

Skupne maščobe4.3 g

Ogljikovi hidrati68 g

Prehranske vlaknine42 g

Skupni sladkorji1 g

Črni poperna 100g

Energija250 kcal

Beljakovine10 g

Skupne maščobe4 g

Ogljikovi hidrati64 g

Prehranske vlaknine25 g

Črni poperna 100g

Energija250 kcal

Beljakovine10 g

Skupne maščobe4 g

Ogljikovi hidrati64 g

Prehranske vlaknine25 g

Origanona 100g

Energija265 kcal

Beljakovine9 g

Skupne maščobe4.3 g

Ogljikovi hidrati68 g

Prehranske vlaknine42 g

Skupni sladkorji1 g

Česen v prahuna 100g

Energija331 kcal

Beljakovine16.55 g

Skupne maščobe0.73 g

Ogljikovi hidrati72.73 g

Prehranske vlaknine9.2 g

Skupni sladkorji1 g

Oljčno oljena 100g

Energija884 kcal

Skupne maščobe100 g

* Hranilne vrednosti so približne, na izračun pa lahko vplivajo vrsta sestavine ter načini pridelave, skladiščenja in kuhanja.

Prehranske značilnosti in oznake