Cheese-Crumbed Fish Fillets With Stir-Fried Vegetables Recipe

Name: Cheese-crumbed Fish Fillets With Stir-fried Vegetables Recipe
Total time: 30 min
Yield: 4
Cuisine: Chinese

Recipe By Kitchen Nine

4.6

11 Rating -

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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

Recipe By Kitchen Nine