Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

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

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Cornflake Crusted Fish & Tatar Sauce

Friday, March 15, 2019
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Portions
4
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
1.
Preheat oven to 180 degrees
2.
In a small bowl mix yoghurt, capers, parsley, lemon juice, lemon zest, paprika, chives and season with salt & pepper
3.
Prepare 3 containers with flour, egg and cornflakes
4.
Cover fish fillets with flour, then shake excess. Dip in egg then cover with cornflakes. Shake off excess.
5.
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.
6.
Serve with tartar sauce
7.
Serve with tartar sauce
Nutritional information
Per 100 gPer portion (237 g)% DRI
Energy158 kcal374 kcal19 %
Fat5 g11 g17 %
Fatty acids, total saturated1 g3 g13 %
Cholesterol72 mg170 mg57 %
Sodium116 mg275 mg11 %
Carbohydrate14 g34 g11 %
Sugars2 g4 gremove
Fiber0 g1 g5 %
Protein14 g34 gremove