Breaded Fish Fillet with Yogurt Tartar Sauce

Egg Free Diet

It is usually followed when someone is allergic to this food.
Nuts Free Diet

It is usually followed when someone is allergic to nuts.

30 minutes

Ηands on
4

Portion(s)
1

Difficulty
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Ingredients

5 slices bread
lemon zest, of 2 lemons
2 tablespoon(s) lemon juice
slices lemon, for serving
1 tablespoon(s) parsley, fresh leaves
150 g cod, fillets
1 tablespoon(s) olive oil
thyme
pepper
salt
French fries

For the yogurt tartar sauce:

200 g strained yogurt
2 tablespoon(s) pickled cucumber , rinsed
1 tablespoon(s) capers, salted, rinsed and chopped
1 tablespoon(s) dill, chopped, fresh
lemon juice, of 1 lemon
lemon zest, of 1 lemon

Method

This recipe calls for fresh cod fillets not dried and salted cod. It is a light and tasty dish that is baked in the oven instead of fried.

Preheat oven to 180* C (350* F) Fan.
Beat the bread in a food processor until it breaks down into coarse breadcrumbs.
Add the lemon zest, salt, pepper, thyme and parsley. Continue beating.
Line a baking pan with parchment paper.
Season the fish with salt and pepper, Drizzle with olive oil and the juice and zest from 1 lemon. Spread the marinade all over the fillets.
Transfer to the baking pan and coat with the bread mixture. Drizzle with a little more olive oil.
Place the fish in the oven and bake for 6-8 minutes, until crunchy and golden brown.

For the yogurt tartar sauce:

Finely chop the pickle and capers and transfer to a bowl. Add the grated zest and juice from 1 lemon and some finely chopped dill. Add the yogurt and mix with a spoon.
Serve the fish with potato wedges and yogurt tartar sauce.

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Nutritional
Chart

Nutrition information per portion

883

Calories (kcal)

44 %

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.

24.0

Total Fat (g)

34 %

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.

5.2

Saturated Fat (g)

26 %

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.

95.0

Total Carbs (g)

37 %

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.

9.1

Sugars (g)

10 %

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.

68.0

Protein (g)

136 %

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.

9.4

Fibre (g)

38 %

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.

4.1

Sodium (g)

68 %

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.

*To calculate nutritional table data, we use software by