Fish Fry

Dairy Free
Health score
24%
Fish Fry
22 min.
4
529kcal

Suggestions

Ingredients

  • cups bread crumbs plain
  • 0.3 teaspoon cayenne pepper 
  • 1.5 pounds cod fresh
  • large eggs 
  • servings wedged lemons and malt vinegar for topping
  • 0.5 teaspoon ground mustard dried
  • servings salt and pepper 
  • cup unbleached flour all-purpose
  • servings vegetable oil for frying
  • tablespoons water cold

Equipment

  • frying pan

Directions

  1. Special equipment: 3 disposable pie tins
  2. Pour 2-inches of vegetable oil into a large skillet.
  3. Place skillet over large burner and heat oil over medium high heat. To check if the oil is hot enough, drop in 1-inch cube of white bread. The bread should brown in a 40 count.
  4. Cut cod into 4 servings, 6 to 8-ounce portions and season with salt and pepper.
  5. Place a couple of scoops of flour in a pie tin.
  6. Combine egg and water in second tin. Season plain bread crumbs and mustard and cayenne in the third tin. Coat fish in flour, then egg, and then bread crumbs. Gently set coated fish into hot oil and fry 5 minutes on each side until medium golden brown in color.
  7. When the fish is evenly golden all over, remove and drain on brown paper sacks.
  8. Suggested: 3 disposable pie tins .

Nutrition Facts

Calories529kcal
Protein34.64%
Fat17.19%
Carbs48.17%

Properties

Glycemic Index
37.25
Glycemic Load
14.7
Inflammation Score
-6
Nutrition Score
24.416956497275%

Nutrients percent of daily need

Calories:528.66kcal
26.43%
Fat:9.81g
15.09%
Saturated Fat:2.17g
13.55%
Carbohydrates:61.86g
20.62%
Net Carbohydrates:58.61g
21.31%
Sugar:3.57g
3.97%
Cholesterol:166.14mg
55.38%
Sodium:717.59mg
31.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.48g
88.95%
Selenium:90.55µg
129.35%
Phosphorus:516.85mg
51.68%
Vitamin B1:0.69mg
45.93%
Manganese:0.79mg
39.41%
Vitamin B3:7.45mg
37.23%
Vitamin B12:1.96µg
32.66%
Vitamin B2:0.46mg
27.23%
Vitamin B6:0.54mg
27.01%
Potassium:878.59mg
25.1%
Folate:92.29µg
23.07%
Magnesium:89.71mg
22.43%
Iron:4.01mg
22.28%
Calcium:146.22mg
14.62%
Zinc:2.16mg
14.38%
Vitamin D:2.03µg
13.54%
Copper:0.26mg
13.2%
Fiber:3.24g
12.98%
Vitamin E:1.8mg
11.99%
Vitamin B5:1.08mg
10.8%
Vitamin K:9.17µg
8.73%
Vitamin A:255.75IU
5.12%
Vitamin C:1.81mg
2.2%