Name: Cornflake Crusted Fish & Tatar Sauce
Yield: 949.03 grams
Ingredients: 200 grams of yogurt, Greek, plain, lowfat; 1 tsp of lemon peel, raw (2 g); 1 tbsp of lemon juice, raw; 1 tbsp parsley, fresh (10 g); 1 tbsp of chives; 1/4 tsp of paprika (1 g); 480 grams of white fish, (4x 120g each); 1 cup of flour (For coating fish); 2 eggs; 4 cups Corn Flakes

Ingredients

or200 grams of yogurt, Greek, plain, lowfat

or1 tsp of lemon peel, raw (2 g)

or1 tbsp of lemon juice, raw

or1 tbsp parsley, fresh (10 g)

or1 tbsp of chives

or1/4 tsp of paprika (1 g)

or480 grams of white fish, (4x 120g each)

or1 cup of flour (For coating fish)

or2 eggs

or4 cups Corn Flakes

Preparation

Preheat oven to 180 degrees

In a small bowl mix yoghurt, capers, parsley, lemon juice, lemon zest, paprika, chives and season with salt & pepper

Prepare 3 containers with flour, egg and cornflakes

Cover fish fillets with flour, then shake excess. Dip in egg then cover with cornflakes. Shake off excess.

Place a sheet of baking paper on a baking tray and spray lightly with oil. Place fillets on tray and bake for 15mins until golden.

Serve with tartar sauce

Nutritional information

	Per 100 g	Per portion (237 g)	% DRI
Energy	158 kcal	374 kcal	19 %
Fat	5 g	11 g	17 %
Fatty acids, total saturated	1 g	3 g	13 %
Cholesterol	72 mg	170 mg	57 %
Sodium	116 mg	275 mg	11 %
Carbohydrate	14 g	34 g	11 %
Sugars	2 g	4 g
Fiber	0 g	1 g	5 %
Protein	14 g	34 g

Recipes ofStacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

Cornflake Crusted Fish & Tatar Sauce

Friday, March 15, 2019