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Fish in a seed crust

Fish fillets coated with a mixture of breadcrumbs and seeds, then fried.

58K 21 4.2

Last modified on: June 1^st 2014

Keywords for this recipe:Fish Crust Seeds Fried

For 4 people, you will need:

0 1 tablespoon linseed
1 1 tablespoon poppy seeds
2 1 tablespoon sesame seeds
3 1 tablespoon breadcrumbs
4 1 tablespoon instant mashed-potato powder
5 1 egg
6 400 g fish fillet
7 6 tablespoons oil
8 salt
9 pepper
Total weight: 615 grams

Change to the quantities for: 2 people 4 people 8 people 12 people

Change measures: Metric

Metric weight Metric volumes

How long does it take?

Time required for this recipe:

Preparation	Cooking	Start to finish
23 min.	7 min.	30 min.

At what time:

When will I finish if I start the recipe at ... ?
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Step by step recipe

Stage 1 - 3 min.

Mix in a bowl:1 tablespoon linseed, 1 tablespoon poppy seeds, 1 tablespoon sesame seeds, 1 tablespoon breadcrumbs, 1 tablespoon instant mashed-potato powder, salt and pepper.

Stage 2 - 1 min.

Tip the mixture onto a plate.

Stage 3 - 2 min.

Us a fork to beat 1 egg with salt and pepper. .

Stage 4 - 5 min.

Prepare 400 g fish fillet and cut into individual portions.

Stage 5 - 1 min.

Dip the fish into the beaten egg.

Stage 6 - 1 min.

Then dip both sides into the seed mixture until well coated.

Stage 7 - 10 min.

Coat all the fish like this.

Stage 8 - 7 min.

Then pan fry in a little oil.

Stage 9

Serve with a chickpea salad, for example.

Remarks

If the crust makes it difficult for you to judge when the fish is cooked, use an electronic thermometer

stuck into the centre. The fish will be perfectly cooked when the temperature reaches 140°F (60°C).

If you like a thick crust, coat the fish in egg and seeds a second time.

Keeping:

A few minutes once cooked.

Nutritional information

Whole recipe
Energetic value	Proteins	Carbohydrates	Fats
1,493 Kcal or 6,251 Kj	86 gr	28 gr	116 gr
75 %	33 %	3 %	18 %

Per 100 g
Energetic value	Proteins	Carbohydrates	Fats
243 Kcal or 1,017 Kj	14 gr	4 gr	19 gr
12 %	5 %	<1 %	3 %

Per person
Energetic value	Proteins	Carbohydrates	Fats
373 Kcal or 1,562 Kj	21 gr	7 gr	29 gr
19 %	8 %	1 %	4 %

% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories or 8400 k-joules by day for a woman (change to a man).

How much will it cost?

For 4 people : 5.64 €
Per person : 1.41 €

Change currency:

Note : These prices are only approximate.

Source

Home made.

More recipes?

This recipe uses (among others)

	Fish fillet: You can check-out other recipes which use it, like for example: Fish fillet in express cooking envelope, Tahitian style fish, Fish terrine with spinach and tomatoes, Erika's ceviche, Parcels of fish fillet in spinach, ... All
	Oil: You can get more informations, or check-out other recipes which use it, for example: Hachis parmentier, Creamy "terre et mer" pots, Home-made potato crisps , Lemon Mayonnaise, Sausage rougail, ... All
	Breadcrumbs: You can check-out other recipes which use it, like for example: Creamy Comtoise artichoke gratin, Mini Mont d'Or fondue with "spuds in blankets", Crunchy little pieces of fish, Scallops au gratin, Wiener Schnitzel, ... All
	Linseed : You can check-out other recipes which use it, like for example: Red rice pannequets, Crispy cheese parcels, Mixed seed grissini, Creamy risotto with diced vegetables and flax seeds, Seeded loaf, ... All

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