Cheese-Crumbed Fish Fillets With Stir-Fried Vegetables Recipe

Recipe By Kitchen Nine

4.6
11 Rating -
Rate
30minstotal
30m.total
Cheese-Crumbed Fish Fillets With Stir-Fried Vegetables
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Ingredients for Cheese-Crumbed Fish Fillets With Stir-Fried Vegetables Recipe

  • 1/4 cup Stale wholemeal breadcrumbs
  • 0.13 cup Rolled oats
  • 1/4 tablespoon Drained capers, chopped finely
  • 1/2 teaspoon Finely grated lemon rind
  • 0.06 cup Finely grated romano cheese
  • 0.06 cup Loosely packed, finely chopped fresh flat leaf parsley
  • 1/4 tablespoon Sesame oil
  • 37.50 gram 4 firm white fish fillets
  • 0.13 cup Plain flour
  • 1/2 Egg whites, beaten lightly
  • 1/4 Large carrot, sliced finely
  • 1/2 stick Trimmed celery , sliced thinly
  • 1/4 Medium green capsicum, sliced thinly
  • 1.50 Green onions, chopped finely
  • 1/4 Red thai chilli, seeded, chopped finely
Nutrition
value
440
calories per serving
9 g Fat18 g Protein70 g Carbs8 g FiberOther

Current Totals

  • Fat
    9g
  • Protein
    18g
  • Carbs
    70g
  • Fiber
    8g

MacroNutrients

  • Carbs
    70g
  • Protein
    18g
  • Fiber
    8g

Fats

  • Fat
    9g

Vitamins & Minerals

  • Calcium
    328mg
  • Iron
    7mg
  • Vitamin A
    1084mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    5mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    142mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    46mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    100mg
  • Manganese
    1mg
  • Phosphorus
    324mg
  • Selenium
    32mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Kitchen Nine