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Fish Fillet

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • tartare sauce:
  • 75 ml Hellmann's mayonnaise
  • 75 ml natural yoghurt, Greek style
  • 1 sour pickle finely chopped
  • 1 tablespoons fresh chives chopped
  • 1 teaspoon chopped fresh parsley
  • 2 teaspoon lemon juice
  • freshly ground pepper to taste
  • Fish:
  • 2 tablespoons flour
  • 500 grams white fish fillet like catfish, tilapia, haddock or cod, cut into 4 portions
  • 1 tablespoons extra virgin olive oil

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

313kcal

Energy (kJ)

1310kJ

Protein (g)

22.6g

Carbohydrate incl. fibre (g)

4.4g

Carbohydrate excl. fibre (g)

4.3g

Sugar (g)

1.5g

Fibre (g)

0.2g

Fat (g)

22.3g

Saturated fat (g)

4.5g

Unsaturated fat (g)

16.3g

Monounsaturated fat (g)

6.5g

Polyunsaturated fat (g)

9.8g

Trans fat (g)

0.0g

Cholesterol (mg)

62mg

Sodium (mg)

187mg

Salt (g)

0.47g

Vitamin A (IU)

279IU

Vitamin C (mg)

1.3mg

Calcium (mg)

91mg

Iron (mg)

1.76mg

Potassium (mg)

489mg

Total

1254kcal

5241kJ

90.6g

17.8g

17.1g

5.8g

0.6g

89.2g

18.0g

65.1g

26.1g

39.0g

0.1g

249mg

749mg

1.87g

1116IU

5.1mg

364mg

7.06mg

1958mg


  • 1 Make the sauce by combining all ingredients and blending well.
  • 2 For fish combine flour and pepper in a shallow dish. Dust fish fillets in flour before frying.
  • 3 Heat the olive oil and cook fish until lightly browned 3–5 minutes per side. Serve fish with tartar sauce and a lemon wedge.