Homemade fish fingers
3 tbsp plain flour
1 large free-range egg, beaten
50g/1¾oz golden breadcrumbs (if not available, substitute with 30g/1oz fresh white breadcrumbs mixed with 20g/½oz easy-cook polenta)
500g/1lb2oz thick skinless fish fillets (salmon, cod, haddock or other white fish), cut into 4 or 8 thick pieces
3 tbsp sunflower oil
Salt and freshly ground black pepper
Salt and freshly ground black pepper
1 large free-range egg, beaten
50g/1¾oz golden breadcrumbs (if not available, substitute with 30g/1oz fresh white breadcrumbs mixed with 20g/½oz easy-cook polenta)
500g/1lb2oz thick skinless fish fillets (salmon, cod, haddock or other white fish), cut into 4 or 8 thick pieces
3 tbsp sunflower oil
Salt and freshly ground black pepper
Salt and freshly ground black pepper
Energy : 1200.0 kcal
Fat : 57.0 g
Saturated : 10.0 g
Trans : 0.0 g
Monounsaturated : 24.0 g
Polyunsaturated : 19.0 g
Carbs : 56.0 g
Carbohydrates (net) : 52.0 g
Fiber : 3.0 g
Sugars : 3.0 g
Protein : 116.0 g
Cholesterol : 436.0 mg
Sodium : 1549.0 mg
Calcium : 182.0 mg
Magnesium : 171.0 mg
Potassium : 1729.0 mg
Iron : 7.0 mg
Zinc : 3.0 mg
Phosphorus : 1060.0 mg
Vitamin A : 81.0 µg
Vitamin C : 0.0 mg
Thiamin (B1) : 1.0 mg
Riboflavin (B2) : 1.0 mg
Niacin (B3) : 23.0 mg
Vitamin B6 : 1.0 mg
Folate equivalent (total) : 232.0 µg
Folate (food) : 162.0 µg
Folic acid : 41.0 µg
Vitamin B12 : 9.0 µg
Vitamin D : 16.0 µg
Vitamin E : 19.0 mg
Vitamin K : 16.0 µg
Water : 435.0 g
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