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Recipe Category / Seafood and Fish

Fish fingers

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Fish fingers

Method

For the potatoes

  • Preheat oven over 180ο C (355* F) Set to Fan.
  • Spread coarse salt over a baking pan.
  • Spread the potatoes over the salt and bake for 35-40 minutes until they soften.
  • Remove potatoes from baking pan and remove any salt that is stuck on their skin.
  • Heat the butter in a pan over medium heat.
  • Cut the potatoes in half and add them to the pan.
  • Sauté along with the rosemary, thyme, oregano, salt, and pepper, continuously mixing with a wooden spoon.
  • Remove pan from heat and set aside.

For the croquettes

  • Cut the fish fillet in 4 cm pieces and season with salt and pepper.
  • You will need 3 bowls. In the first bowl, place the flour, in the second, the eggs (beat with the milk) and in the third, the crumbled bread.
  • Dip the fish first in the flour, then in the eggs and finally in the crumbled bread.
  • Place sunflower oil in a pot until 3-4 cm deep. Heat over medium heat and sauté the cod for 2-3 minutes turning them so they turn golden on both sides.
  • Remove using a strainer spoon and transfer on a paper towel to drain excess oil.
  • Serve with aioli sauce and fresh parsley.
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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
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Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
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Nutritional
Chart

Nutrition information per portion

388
Calories (kcal)
19 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

11.0
Total Fat (g)
16 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.7
Saturated Fat (g)
9 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

50.0
Total Carbs (g)
19 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.9
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

21.0
Protein (g)
42 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.8
Fibre (g)
11 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

-
Sodium (g)
- %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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