Fish With 4 Different Coatings Recipe

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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

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

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Nutrition Facts

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%
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