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Yields:
1 serving(s)
Preparation Time:
10 mins
Cooking Time:
5 mins
Meal type:
Main Dishes
Rating:

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FatSecret Members Average Rating
by member: paintyc

Parmesan Haddock

Fried Parmesan haddock served with lemon tender stem broccoli.

Ingredients

Directions

  1. Season the flour with salt and pepper. Mix the egg with a fork and mix the breadcrumbs with the parmesan.
  2. Dust the fish with the flour, dip it in the egg and then press the breadcrumb with parmesan mix into the surface.
  3. Heat a little olive oil in a pan and fry the fish till golden. While the fish is cooking, steam the broccoli.
  4. Season and drizzle a little olive oil onto the broccoli.
  5. Serve with a wedge of lemon to squeeze over the fish and broccoli.
 


     
 

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Nutritional Summary:

There are 425 calories in 1 serving of Parmesan Haddock.
Calorie Breakdown: 37% fat, 18% carbs, 45% prot.

Nutrition Facts
Serving Size
per serve
per serve
% RI*
Energy
1778 kj
21%
425 kcal
Fat
17.37g
25%
Saturated Fat
3.811g
19%
Monounsaturated Fat
8.833g
Polyunsaturated Fat
3.07g
Carbohydrates
18.55g
7%
Sugar
1.38g
2%
Fibre
2g
Protein
46.67g
93%
Salt
2.14g
36%
Cholesterol
222mg
Potassium
697mg
35%
* Reference intake of an average adult (8400 kJ / 2000 kcal)
21%
of RDI*
(425 cal)
21% RDI
Calorie Breakdown:
 
Carbohydrate (18%)
 
Fat (37%)
 
Protein (45%)
*Based on an RDI of 2000 calories

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