Fish Sticks with Mint Pea Puree
Fish sticks with mint pea puree - For the extra portion of proteins
Healthy, because
Even smarter
Nutritional values
Thanks to fish, the thyroid gland is supplied with iodine. Thus, a functioning metabolism can be ensured. While the amino acids from Peas support regeneration after stress, their dietary fiber promotes intestinal motility.
As an additional filling side dish, potatoes go well with the fish sticks with mushy peas and mint - for example as boiled potatoes, baked potatoes or mashed potatoes.
(Percentage of daily recommendation)
| Calorie | 616 cal. | (29 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 52.7 μg | (88 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 179 μg | (60 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,035 mg | (26 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 140 mg | |||
| Cholesterol | 208 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 14 ozs frozen Peas
- 22 ozs Pollock (or cod)
- 2 parsley
- 12 ozs Whipped cream
- salt
- peppers
- 3 ozs Whole Grain Spelt Flour
- 12 ozs whole grain breadcrumbs
- 2 eggs
- 3 Tbsps Canola oil
- ½ handful mint leaves
- 1 Tbsp butter
- 1 organic lemon
Kitchen utensils
Preparation steps
Allow peas to thaw. Rinse fish fillet, dab dry and chop coarsely. Wash parsley, shake dry and chop leaves. Finely mix fish in portions with cream. Season with salt, pepper and parsley.
Place flour and breadcrumbs separately on plates. Whisk eggs in a deep dish. Form rounded fish sticks (approx. 1-inch x 2-inch) from the fish mixture. Turn them first in flour, then through the beaten eggs, and finally in the breadcrumbs.
Heat oil in a frying pan. Fry fish sticks in it in 2 portions on both sides for approx. 8 minutes each over medium heat until golden brown.
Meanwhile, for the Mushy Peas, cook peas in boiling salted water for about 4 minutes. Wash mint, shake dry and set aside a few leaves for garnish. Drain peas, place in a bowl with butter and remaining mint, add salt, pepper and mash lightly. Wash the lemon and cut into wedges.
Arrange fish sticks and mushy peas on a platter, garnish with mint leaves set aside and serve with lemon wedges. Serve with a yogurt sauce if desired.
