Fish With 4 Different Coatings Recipe

Name: Fish With 4 Different Coatings
Ingredients: 4 x fillets white fish; 2 Tbsp. oil Coating #1; 1 handf walnuts, crushed, and, dusted with flour Coating #2; 2 Tbsp. flour pepper Coating #3; 2 Tbsp. lowfat yoghurt; 1/2 tsp curry pwdr Coating #4; 1 x egg, beaten; 3 Tbsp. breadcrumbs pepper

by Global Cookbook

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Servings: 4

Ingredients

Cost per serving $3.14 view details

4 x fillets white fish
2 Tbsp. oil Coating #1
1 handf walnuts, crushed, and, dusted with flour Coating #2
2 Tbsp. flour pepper Coating #3
2 Tbsp. lowfat yoghurt
1/2 tsp curry pwdr Coating #4
1 x egg, beaten
3 Tbsp. breadcrumbs pepper

Directions

Heat the oil in a frypan over medium-high heat.
Choose one of the coatings and follow instructions.
Add in the coated fillets and cook for 3 min on each side.
Remember - 8 min per inch of thickness.
Coating #1:Crush the nuts or possibly grind them in a coffee grinder.
Coat the fish in the grnd nuts.
Coating #2:Coat the fish in flour.
Coating #3:Mix the lowfat yoghurt and curry pwdr together. Coat the fish in the lowfat yoghurt mix.
Coating #4:Dip the fish first in the egg, then in the breadcrumbs.

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Amount Per Serving	%DV
Serving Size 217g
Recipe makes 4 servings
Calories 288
Calories from Fat 118	41%
Total Fat 13.13g	16%
Saturated Fat 2.32g	9%
Trans Fat 0.0g
Cholesterol 166mg	55%
Sodium 120mg	5%
Potassium 659mg	19%
Total Carbs 0.62g	0%
Dietary Fiber 0.1g	0%
Sugars 0.45g	0%
Protein 39.51g	63%

Fish With 4 Different Coatings Recipe

Ingredients