Fish Sticks in Broccoli Breading
Blood Sugar: 4Servings: 10Preparation Time: 25minMeal Category: Dinner
Micronutrients:Omega 3CalciumMagnesium
Macronutrients per 100g
Energy
126kcal
Sugar
1g
Fat
2g
Fiber
2g
Sat fat
1g
Protein
17g
Carbs
8g
Sodium
135mg
Ingredients
400g / 14.1oz thawed Frozen pollock fillets, 5 Broccoli florets, 6 tbsp Whole wheat breadcrumbs, 3 tbsp Spelt flour Type 630, 2 Egg, Oil
Preparation
1. Wash and dry 400g / 14.1oz thawed Frozen pollock fillets, then cut into sticks. 2. Wash and dry 5 Broccoli florets, then finely chop in a food processor and mix with 6 tbsp Whole wheat breadcrumbs. 3. Place 3 tbsp Spelt flour in a deep plate. Beat 2 Eggs in another deep plate. Dip the fish sticks first in the flour, then in the beaten egg, and finally coat with the breadcrumb mixture. 4. Heat some Oil in a pan and fry the fish sticks for about 5 minutes on each side until golden brown.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
58% of RDI
Vitamin C
18% of RDI
Omega 3
29% of RDI
Vitamin A
32% of RDI
Calcium
13% of RDI
Folate
39% of RDI
Good to know
Ensure the fish is fully thawed to maintain even cooking. For a healthier option, bake the fish sticks at 200°C (392°F) for 20 minutes, turning halfway.
How to Prepare
1. Wash and dry 400g / 14.1oz thawed Frozen pollock fillets, then cut into sticks. 2. Wash and dry 5 Broccoli florets, then finely chop in a food processor and mix with 6 tbsp Whole wheat breadcrumbs. 3. Place 3 tbsp Spelt flour in a deep plate. Beat 2 Eggs in another deep plate. Dip the fish sticks first in the flour, then in the beaten egg, and finally coat with the breadcrumb mixture. 4. Heat some Oil in a pan and fry the fish sticks for about 5 minutes on each side until golden brown.
Good to Know
Ensure the fish is fully thawed to maintain even cooking. For a healthier option, bake the fish sticks at 200°C (392°F) for 20 minutes, turning halfway.
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