Crumbed Fish With Super Tasty White Sauce Recipe

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Crumbed Fish With Super Tasty White Sauce
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Ingredients
7
Count
Nutrition
148
Calories
Total time
25
Minutes
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Ingredients:

  • 1 tbsp butter
  • 1 tbsp plain flour
  • 1/2 cup milk
  • 1/2 tsp paprika
  • 1 egg
  • 1 cup stale breadcrumbs

Directions:

  1. SAUCE-.
  2. Place the butter in a preheated suacepan and melt the butter down (on low heat).
  3. Once the butter is melted down add the plain flour.
  4. Stir well and cook the mixture of butter and plain flour which should go a bit lumpy and dry at this stage.
  5. Very important that you cook this well (2-4 minutes).
  6. Remove from heat and slowly, very slowly add the milk and stir in.
  7. The sauce should now be getting smooth.
  8. If it is lumpy you have been adding the milk to fast.
  9. Keep adding the milk until the desired thickness is achieved.
  10. Add the paprika for a bit of extra kick.
  11. Any other herbs or things like lemons can be added for a bit of extra taste.
  12. This sauce is used in my fish and white sauce and my tuna mornay recipes as well so look for them.
  13. CRUMBED FISH-.
  14. Beat the egg until the white and yolk are combined.
  15. Dip the fish piece by piece in the egg.
  16. Cover with a generous coating of breadcrumbs.
  17. Place in a frying pan with oil and cook on medium heat until the fish is cooked through.
  18. When serving place 2 pieces on each persons plate and pour the white sauce over the fish and be sure to garnish with some parsley.
  19. Enjoy.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 148.41 Kcal (621 kJ)
Calories from fat 85.8 Kcal
% Daily Value*
Total Fat 9.53g 15%
Cholesterol 49.17mg 16%
Sodium 218.44mg 9%
Potassium 242.95mg 5%
Total Carbs 6.65g 2%
Sugars 1.84g 7%
Dietary Fiber 2.04g 8%
Protein 9.16g 18%
Iron 1mg 5%
Calcium 78.6mg 8%
Amount Per 100 g
Calories 192.33 Kcal (805 kJ)
Calories from fat 111.2 Kcal
% Daily Value*
Total Fat 12.36g 15%
Cholesterol 63.72mg 16%
Sodium 283.09mg 9%
Potassium 314.86mg 5%
Total Carbs 8.61g 2%
Sugars 2.38g 7%
Dietary Fiber 2.64g 8%
Protein 11.87g 18%
Vitamin A 0.1mg 1%
Iron 1.3mg 5%
Calcium 101.8mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.4
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

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