Nutrition balance score
Good
Glycemic Index
69
Moderate
Glycemic Load
41
High
Nutrition per serving
Calories543.2 kcal (27%)
Total Fat10.1 g (14%)
Carbs60.3 g (23%)
Sugars9.8 g (11%)
Protein50.9 g (102%)
Sodium1491.2 mg (75%)
Fiber3.4 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
4. beat 2 eggs in a clean shallow bowl.
Step 2
5. In another shallow bowl mix the breadcrumbs and peri rub together with a fork.
Step 3
6. Take the fish (make sure it's washed and dried) and dip in to the egg first.
Step 4
7. Now transfer to the breadcrumbs and coat/pat the crumbs on thoroughly so that the entire fish is coated evenly.
Step 5
8. Transfer to a frying pan with 1 tbspn oil/spray oil on medium heat (oil should be hot). Fry on one side for 3-4 mins until breadcrumbs are golden. Be sure not to move the fish once it's in the pan so that you don't disturb the crumb coating.
Step 6
9. Once the first side is cooked, flip slowly and carefully with a spatula and cook the reverse side for a further 3-4 mins until breadcrumbs are golden. Fish should be flaky and soft (don't overcook).
Step 7
10. Serve with garlic fries, steamed veggies and sprinkle fresh lemon juice over the fish before serving.
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