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Wholemeal fish fingers with smashed beans (Diabetes)

Wholemeal fish fingers with smashed beans (Diabetes)
無評分
準備 20 分
總時間 35 分
4 portions
免費註冊

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

營養價值 每 4 portions

卡路里 1780 kcal / 7420 kJ
蛋白質 165 g
脂肪 56 g
碳水化合物 135 g
纖維 31 g
飽和脂肪 12 g
鈉 958 mg

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