Fish in a seed crust
Fish fillets coated with a mixture of breadcrumbs and seeds, then fried.
89 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 ml fish fillet - 8
3 tablespoons oil - 9
salt - 10
pepper
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 ml 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: Fish terrine with spinach and tomatoes, Rolls of fish in smoked ham, Firied fillet of sea bream with polenta, Sea bass with coriander cream en papillote, Fillet of pollack cooked in two stages, ... See them all 28
Oil
Like these other recipes: Gratin of leeks with Morbier cheese, Quiche Lorraine, Oven omelette, Mont d'or in brioche, Tortilla Comtoise, ... See them all 90
Linseed
Like these other recipes: Creamy risotto with diced vegetables and flax seeds, Mixed seed grissini, Crispy cheese parcels, Red rice pannequets, Seeded loaf, ... See them all 5
Instant mashed-potato powder
Like these other recipes: Chicken breasts in a potato crust, Tomato foccacia, Potato Waffles with Smoked Salmon, Aperitif rolls, ... See them all 4
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