Kirschenbaum Weekly Go T
Fish Goujons
6 servings
분량20 minutes
활동 시간30 minutes
총 시간재료
80g (1½ cups) Panko breadcrumbs
600g (1.3lb) Firm white fish fillet
2 tablespoon Chopped parsley
1 ½ teaspoon Lemon Zest
½ teaspoon Salt (Do not add if making for baby/toddler)
45g (⅓ cup) Flour
2 Eggs
Oil Spray
60ml (¼ cup) Olive Oil
방향
Pre-heat oven to 180c/350f (skip this step if frying)
Bake
Spread breadcrumbs on a baking tray. Spray with oil and bake for around 3-5 minutes, until golden. Increase oven to 220°C / 425°F (skip this step if frying) and oil a baking tray or line with parchment paper.
Chop
Pat fish dry and cut into strips approx. 1.5cm x 10 cm / 3/5" x 4"
Prepare breading station: Place flour in a shallow dish/plate. Place the egg in a separate shallow bowl and whisk. Combine the bread crumbs, lemon zest, parsley and salt and place on a third plate/shallow dish.
Coat
Place fish strip into the flour and roll to coat. Then dip into the egg and finally into the breadcrumb mixture to coat. Place on the prepared baking tray (if baking) or plate (if frying). Repeat until all fish is coated.
Baking Instructions
Spray fish goujons with oil and bake for 13-15 minutes or until crispy on the outside.
Pan Fry Instructions
Heat half the oil in a frying pan over a medium heat. Add half* the fish to the pan and cook the fish approx 2-3 mins, turning until cooked through. Repeat with the remaining oil and fish.
Serve straight away.
영양 정보
1회 제공량
-
칼로리
108 kcal
지방 전체
3 g
포화 지방
1 g
불포화 지방
2 g
트랜스 지방
1 g
콜레스테롤
55 mg
나트륨
313 mg
탄수화물 전체
16 g
식이섬유
1 g
총 당류
1 g
단백질
4 g
6 servings
분량20 minutes
활동 시간30 minutes
총 시간