Breaded Fish with Tomato and Mushroom Sauce

RECIPESPLUS
12Ingredients
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)
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    Directions

    1. 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.
    2. 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.
    3. 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.
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    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 A30%
    Vitamin C60%
    Calcium15%
    Iron30%

    * 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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