Fish Fillet
-
Cooking Time
mins -
Difficulty
-
Prep time
mins -
Serves
people
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