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Fish in a seed crust

Name: Fish in a seed crust
Prep time: 23 min
Cook time: 7 min
Total time: 30 min
Yield: 4 people
Cuisine: French
Ingredients: 1 tablespoon linseed; 1 tablespoon poppy seeds; 1 tablespoon sesame seeds; 1 tablespoon breadcrumbs; 1 tablespoon instant mashed-potato powder; 1 egg; 400 g fish fillet; 6 tablespoons oil; Salt; Pepper

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

107 K 4.2/5 (21 reviews)579583

Duration

30 min.

Difficulty

Easy

Last modified on: June 1^st 2014

Step by step recipe Ingredients Duration Nutritional facts Cost Comments

For 4 people, you will need:

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

Times for this recipe

Preparation

25 min.

Cooking

7 min.

All in all

30 min.

Preparation 25 min.

Cooking 7 min.

When should you start or finish this recipe?

If you start now, at , you will finish around : ?.Change start time

To finish around 7pm, you'll need to have started before: .Change end time

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.

Source: Home made.

Nutritional information

	Proteins	Carbohydrates	Fats	Calories	Energy
Per 100 g	13 g RDI=21 %	4 g RDI=2 %	18 g RDI=26 %	242 kcal RDI=12 %	1,017 kJ RDI=12 %
Per person	21 g RDI=33 %	6 g RDI=3 %	28 g RDI=40 %	373 kcal RDI=19 %	1,563 kJ RDI=19 %
Whole recipe	85 g RDI=132 %	27 g RDI=10 %	115 g RDI=158 %	1,493 kcal RDI=75 %	6,252 kJ RDI=75 %