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Breaded Fish with Tomato and Mushroom Sauce
RECIPESPLUS12Ingredients
30Minutes
550Calories

Ingredients
US|METRIC
- 3 tablespoons olive oil
- 1 onion (small, peeled and chopped)
- 225 grams celery (trimmed and sliced)
- 250 grams mushrooms (wiped and sliced)
- 250 grams passata (with basil)
- 2 fish fillets (such as cod, haddock or perch, about 150g each)
- 2 tablespoons lemon juice
- 1 medium egg (beaten)
- 3 tablespoons breadcrumbs (dried white)
- 1 teaspoon chopped parsley (dried)
- 1 tablespoon chopped parsley (fresh)
- rice (boiled, sprinkled with paprika, to serve)
Directions
- Heat half the oil in a large pan and fry the onion and celery for 5 minutes. Add the mushrooms and fry for a further 5-6 minutes, then stir in the tomato puree and bring to the boil. Season with salt and freshly ground black pepper and simmer for about 10 minutes.
- Meanwhile, sprinkle the fish fillets with lemon juice. Place the beaten egg on one plate. On a second plate, and mix together the breadcrumbs and parsley. Dip the fish fillets in the egg then coat in the breadcrumbs.
- Heat the rest of the oil in a frying pan and fry the coated fish over a medium heat for 3-5 minutes on each side until golden brown and cooked through. Spoon the sauce onto a serving platter. Top with the fried fish fillets and garnish with fresh chopped parsley. Serve with boiled rice sprinkled with paprika.
NutritionView More
550Calories
Sodium35% DV840mg
Fat38% DV25g
Protein86% DV44g
Carbs13% DV38g
Fiber28% DV7g
Calories550Calories from Fat230 |
% DAILY VALUE |
Total Fat25g38% |
Saturated Fat3.5g18% |
Trans Fat |
Cholesterol185mg62% |
Sodium840mg35% |
Potassium1990mg57% |
Protein44g86% |
Calories from Fat230 |
% DAILY VALUE |
Total Carbohydrate38g13% |
Dietary Fiber7g28% |
Sugars14g28% |
Vitamin A |
Vitamin C |
Calcium |
Iron |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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