Wholemeal fish fingers with smashed beans (Diabetes)

Wholemeal fish fingers with smashed beans (Diabetes)

4.5 2 評分

準備 20 分

總時間 35 分

4 portions

食材

Fish fingers

fresh parsley leaves only
10 g
fresh dill fronds only
4 sprigs
seeded wholemeal bread torn into pieces (see Tip)
150 g
ground black pepper to taste
buckwheat flour
40 g
boneless snapper fillets cut into pieces (2 x 8 cm)
500 g
eggs lightly beaten and placed in a shallow bowl
2

Bean and pea smash

canned cannellini beans no-added salt, rinsed and drained
400 g
frozen green peas
80 g
extra virgin olive oil
15 g
ground black pepper to taste
water
30 g

Yoghurt tartare

natural yoghurt high protein (see Tip)
40 g
lemon juice
10 g
Dijon mustard
¼ tsp
fresh parsley leaves only, plus extra to garnish
1 sprig
cornichons
25 g
pickled capers
1 tsp
lemon wedges, to serve

難易度

簡單

營養價值每 4 portions

鈉 958 mg

蛋白質 165 g

卡路里 7420 kJ / 1780 kcal

脂肪 56 g

纖維 31 g

飽和脂肪 12 g

碳水化合物 135 g

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