Fish in a seed crust
Fish fillets coated with a mixture of breadcrumbs and seeds, then fried.
107 K 4.2/5 (21 reviews)579583
Last 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.
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.
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.
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Nutritional information
| Proteins | Carbohydrates | Fats | Calories | Energy | |
|---|---|---|---|---|---|
| Per 100 g | 13 g RDI=16 % | 4 g RDI=1 % | 18 g RDI=19 % | 242 kcal RDI=9 % | 1,017 kJ RDI=9 % |
| Per person | 21 g RDI=24 % | 6 g RDI=2 % | 28 g RDI=29 % | 373 kcal RDI=14 % | 1,563 kJ RDI=14 % |
| Whole recipe | 85 g RDI=97 % | 27 g RDI=8 % | 115 g RDI=117 % | 1,493 kcal RDI=55 % | 6,252 kJ RDI=55 % |
How much will it cost?
For 4 people
5.65 €
Per person
1.45 €
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)
Oil
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Linseed
Instant mashed-potato powder
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