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Fish Fillet

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

Nutritional information

 

Amount per serving

Protein (g)

22.6g

Energy (kJ)

1310kJ

Energy (kcal)

313kcal

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

90.6g

5241kJ

1254kcal

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

  • 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