Fried Hake with Rice
(0 votes)
(0 votes)
Health Score:
65 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
692
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 692 cal. | (33 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 93 g | (62 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 5.6 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 17.3 μg | (38 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 639 mg | (16 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 281 mg | |||
| Cholesterol | 184 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Hake
- 2 eggs
- 2 Tbsps Pastry flour
- salt
- freshly ground peppers
- lemons (juiced)
- 5 Tbsps breadcrumbs
- vegetable oil
- 400 grams Rice
- ground paprika
Preparation steps
1.
In a pot, combine rice with almost twice the amount of lightly salted water. Bring to a boil and simmer, covered, over low heat. Rinse fish fillets, pat dry and cut into serving pieces. Drizzle with lemon juice, dredge in flour and shake off excess. Whisk eggs and season with salt and pepper. Dip fillets in egg, then coat with breadcrumbs.
2.
Heat a large amount of oil in a large frying pan. Add fish fillets and cook until crispy, 2-3 minutes per side. Drain fish on paper towels. Divide rice among plates, sprinkle with paprika, top with fried fish and serve with lemon wedges, if desired.
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