Breaded Hamour Fish Fillets with Cilantro and Garlic

Nabil Al-ZahraniChef

Ingredjenti

• Filet ta' ħut
  800 grams
• Fresh cilantro, chopped
  0.5 cup
• Garlic, peeled
  4 cloves
• Ġuħ ta' lewż
  2 tablespoons
• Beaten egg
  1 piece
• Farina bajda
  150 grams
• Bżar iswed
  1 teaspoon
• Menta mitfugħa
  1 teaspoon
• Salt
  1 teaspoon
• Vinagre abjad
  1 tablespoon
• Żejt vegetali
  4 tablespoons
• Medium onion, chopped
  1 piece
• Lettuce leaves for garnish
  0

Passi

1. 1

   Season the fish fillets with salt, pepper, onion, lemon juice, vinegar, and dried mint.

   Għodda meħtieġa:

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2. 2

   Mix the fillets in the marinade, cover, and refrigerate for two hours.

   Għodda meħtieġa:

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3. 3

   Place the cilantro, garlic, lemon, and a little salt in the blender, and blend together until it resembles a paste. Set aside.

   Għodda meħtieġa:

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4. 4

   Heat the oil in the frying pan to a high temperature.

   Għodda meħtieġa:

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5. 5

   Dip the seasoned hamour fillets in flour, then in egg, and then back in flour. Place in the frying pan, fry, and turn for 7 minutes until golden brown.

   Għodda meħtieġa:

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6. 6

   Place the fillets on a serving plate over lettuce leaves, spread the cilantro and garlic paste over the fillets, and serve hot.

   recipe.minutes

Fatti tan-Nutrizzjoni

Fatti Nutrizzjonali tal-Ingredjenti (għal kull 100g)

Filet ta' ħutgħal kull 100g

Enerġija206 kcal

Proteini22 g

Xaħam Totali12 g

Xaħam Saturat3 g

Xaħam Monounsaturat5 g

Xaħam Polyunsaturat2 g

Kolesterol60 mg

Aċidi Xaħmija Omega-31 g

Aċidi Xaħmija Omega-60.5 g

Vitamina A50 µg

Vitamina B1 (Thiamin)0.1 mg

Vitamina B2 (Riboflavin)0.2 mg

Vitamina B3 (Niacin)5 mg

Vitamina B5 (Acid Pantoteniku)0.5 mg

Vitamina B60.5 mg

Ġuħ ta' lewżgħal kull 100g

Enerġija20 kcal

Proteini0.1 g

Karboidrati5 g

Zokkor Totali1 g

Ilma94 g

Farina bajdagħal kull 100g

Enerġija364 kcal

Proteini10 g

Xaħam Totali1 g

Karboidrati76 g

Fibri Dietetiċi2.7 g

Zokkor Totali0.3 g

Bżar iswedgħal kull 100g

Enerġija250 kcal

Proteini10 g

Xaħam Totali4 g

Karboidrati64 g

Fibri Dietetiċi25 g

Menta mitfugħagħal kull 100g

Enerġija276 kcal

Proteini6 g

Xaħam Totali8 g

Karboidrati68 g

Fibri Dietetiċi38 g

Saltgħal kull 100g

Irmied100 g

Vinagre abjadgħal kull 100g

Enerġija21 kcal

Karboidrati0.93 g

Żejt vegetaligħal kull 100g

Enerġija884 kcal

Xaħam Totali100 g

* L-informazzjoni nutrizzjonali hija approssimattiva u l-kalkolu tagħha jista' jiġi affettwat mit-tip ta' ingredjent u mill-metodi ta' kultivazzjoni, ħażna u tisjir.

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