Fish in a seed crust
Fish fillets coated with a mixture of breadcrumbs and seeds, then fried.
94 K 4.2/5 (21 reviews)
30 min.
Easy
2 people
10 IngredientsLast modified on: June 1st 2014
For 2 people, you will need:
- 1
½ tablespoon linseed - 2
½ tablespoon poppy seeds - 3
½ tablespoon sesame seeds - 4
½ tablespoon breadcrumbs - 5
½ tablespoon instant mashed-potato powder - 6
½ egg - 7
200 g fish fillet - 8
3 tablespoons oil - 9
salt - 10
pepper - Total weight: 310 grams
Change measures:
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:½ tablespoon linseed, ½ tablespoon poppy seeds, ½ tablespoon sesame seeds, ½ tablespoon breadcrumbs, ½ 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 ½ egg with salt and pepper. .
Stage 4 - 5 min.
Prepare 200 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 | 40 RDI=20 % | 10 RDI=1 % | 60 RDI=9 % | 750 RDI=40 % | 3,130 RDI: 40 % |
| 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 2 people : 2.85 €
- Per person : 1.45 €
Change currency: 
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: Sea bass with coriander cream en papillote, Erika's ceviche, Rosemary steamed fish, Fisherman's Ragout, Fish Mousselines, ... See them all 29
Oil
Like these other recipes: Crispy spinach rolls, Thai-style Chicken with Cashew Nuts, Chicken with spinach in a cream sauce , Split peas "à la française", Larded pork tenderloin, ... See them all 93
Breadcrumbs
Like these other recipes: Spicy mustard cauliflower cheese, Curried tuna cubes, Sesame fried scampi, Scallops au gratin, Wiener Schnitzel, ... See them all 18
Linseed
Like these other recipes: Seeded loaf, Creamy risotto with diced vegetables and flax seeds, Red rice pannequets, Crispy cheese parcels, Mixed seed grissini, ... See them all 5
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