Wholemeal fish fingers with smashed beans (Diabetes)

Wholemeal fish fingers with smashed beans (Diabetes)

4.5 2 değerlendirme

Hazırlık 20 dk

Toplam 35 dk

4 portions

Malzemeler

Fish fingers

fresh parsley leaves only
10 g
fresh dill fronds only
4 sprigs
seeded wholemeal bread torn into pieces (see Tip)
150 g
ground black pepper to taste
buckwheat flour
40 g
boneless snapper fillets cut into pieces (2 x 8 cm)
500 g
eggs lightly beaten and placed in a shallow bowl
2

Bean and pea smash

canned cannellini beans no-added salt, rinsed and drained
400 g
frozen green peas
80 g
extra virgin olive oil
15 g
ground black pepper to taste
water
30 g

Yoghurt tartare

natural yoghurt high protein (see Tip)
40 g
lemon juice
10 g
Dijon mustard
¼ tsp
fresh parsley leaves only, plus extra to garnish
1 sprig
cornichons
25 g
pickled capers
1 tsp
lemon wedges, to serve

Zorluk

kolay

Besin Değeri şuna göre 4 portions

Sodyum 958 mg

Protein 165 g

Kalori 7420 kJ / 1780 kcal

Yağ 56 g

Lif 31 g

Doymuş Yağ 12 g

Karbonhidrat 135 g

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