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Fish in a seed crust
Fish fillets coated with a mixture of breadcrumbs and seeds, then fried.
106 K 4.2/5 (21 reviews)
30 min.
Easy
5.65 €
4 people
10 IngredientsLast modified on: June 1st 2014
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.
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.
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 (gr) | Carbohydrates (gr) | Fats (gr) | Energy value (in k-calories) | Energy value (in k-joules) | |
|---|---|---|---|---|---|
| Whole recipe | 90 RDI=30 % | 30 RDI=3 % | 120 RDI=20 % | 1,490 RDI=80 % | 6,250 RDI: 80 % |
| Per 100 g | 10 RDI=5 % | 4 RDI=0 % | 20 RDI=3 % | 240 RDI=10 % | 1,020 RDI: 10 % |
| Per person | 20 RDI=8 % | 6 RDI=1 % | 30 RDI=4 % | 370 RDI=20 % | 1,560 RDI: 20 % |
How much will it cost?
- For 4 people : 5.65 €
- Per person : 1.45 €
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Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.
This recipe uses (among others)
Fish fillet
Like these other recipes: Creamy "terre et mer" pots, Parcels of fish fillet in spinach, Baked sea bass fillet with lemon and tarragon, Pollack fillet baked with rice and vegetables., Mexican ceviche, ... See them all 33
Oil
Like these other recipes: Chicano burger, Tomato, mustard and tuna cake, Gratin du Nord, How to cook potato grenaille , No-pastry spinach and potato quiche, ... See them all 104
Instant mashed-potato powder
Like these other recipes: Chicken breasts in a potato crust, Aperitif rolls, Potato Waffles with Smoked Salmon, Tomato foccacia, ... See them all 4
Poppy seeds
Like these other recipes: Pretzels, Canapés of red mullet with poppy seeds, Mixed seed grissini, Poppy seed and lemon cake, Seeded loaf, ... See them all 5
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