Twice Fried Fish

Dairy Free
Health score
43%
Twice Fried Fish
30 min.
5
539kcal

Suggestions

Ingredients

  • tablespoons butter melted
  • tablespoon tomato sauce canned
  • 0.5 cup carrots finely grated
  • 0.3 cup chicken broth 
  • 1.5 pounds filets 
  • teaspoon cornstarch 
  • 0.5 cup bread crumbs dry
  • tablespoon cooking sherry dry
  •  eggs beaten
  • 2.5 pounds fish fillets cod, halibut, pollock, etc.
  • 0.5 cup mushrooms fresh chopped
  • 0.3 cup parsley fresh minced
  • teaspoon ground pepper black
  • tablespoon hoisin sauce 
  • tablespoon juice of lemon 
  • 0.5 cup onion finely chopped
  • servings paprika 
  • 0.1 teaspoon pepper 
  • teaspoon salt 
  • tablespoons soya sauce dark
  • tablespoons vegetable oil 
  • tablespoons water 
  • teaspoon sugar white
  • tablespoon lard 
  • tablespoon lard 

Equipment

  • frying pan
  • paper towels
  • mixing bowl

Directions

  1. In a mixing bowl, mix together hoisin sauce, tomato sauce, sherry, pepper, soy sauce, sugar and salt. Set aside for 20 minutes.
  2. Rub cod filets with 1 tablespoon of oil.
  3. Heat a large skillet and add the remaining 2 tablespoons of oil. Fry fish for 2 minutes on both sides, drain on paper towels, and set aside.
  4. Discard oil from skillet, and add 1 tablespoon of lard. Melt over medium heat and add soy sauce mixture, stirring well. Dissolve the cornstarch in the water and pour into the skillet, stirring constantly. Cook until thickened.
  5. Return fish to the skillet and cook again for 1 minute on each side.

Nutrition Facts

Calories539kcal
Protein55.53%
Fat32.56%
Carbs11.91%

Properties

Glycemic Index
72.38
Glycemic Load
1.62
Inflammation Score
-10
Nutrition Score
37.003913215969%

Flavonoids

Catechin
0.02mg
Epicatechin
0.02mg
Eriodictyol
0.15mg
Hesperetin
0.45mg
Naringenin
0.05mg
Apigenin
6.47mg
Luteolin
0.05mg
Isorhamnetin
0.8mg
Kaempferol
0.18mg
Myricetin
0.46mg
Quercetin
3.3mg

Nutrients percent of daily need

Calories:539.3kcal
26.97%
Fat:19.39g
29.83%
Saturated Fat:4.18g
26.14%
Carbohydrates:15.97g
5.32%
Net Carbohydrates:13.64g
4.96%
Sugar:4.49g
4.98%
Cholesterol:205.06mg
68.35%
Sodium:1341.15mg
58.31%
Alcohol:0.31g
100%
Alcohol %:0.08%
100%
Protein:74.4g
148.8%
Selenium:146.62µg
209.46%
Vitamin B12:4.95µg
82.51%
Vitamin A:3694.89IU
73.9%
Phosphorus:737.28mg
73.73%
Vitamin K:72.46µg
69.01%
Vitamin B3:13.51mg
67.56%
Vitamin D:8.45µg
56.34%
Potassium:1481.78mg
42.34%
Vitamin B6:0.85mg
42.26%
Magnesium:125.36mg
31.34%
Vitamin B2:0.43mg
25.06%
Folate:95.36µg
23.84%
Vitamin E:3.48mg
23.21%
Vitamin B1:0.35mg
23.16%
Manganese:0.4mg
20.16%
Iron:3.5mg
19.43%
Vitamin B5:1.82mg
18.24%
Copper:0.33mg
16.6%
Zinc:1.93mg
12.86%
Vitamin C:8.9mg
10.79%
Calcium:94.35mg
9.44%
Fiber:2.33g
9.31%
Source:Allrecipes