Breaded fish loins

2013-11-17
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 25m
  • Ready In : 35m
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Do not know what to prepare for dinner? Try breaded fish loins, it’s easy to prepare and have excellent presentation! Serve with tomato rice and salad.

Units: Metric / (Units: US)

Ingredients

  • 600 grams / (1 1/3 pounds) hake loins
  • 100 ml / (6 3/4 tablespoons) white wine
  • Olive oil for frying
  • 1 medium onion
  • 4 cloves of garlic
  • Breadcrumbs
  • 1 egg
  • Salt (to taste)
  • Vegetable oil for frying

    DIrections

    Step 1


    1. Season the loins with salt, white wine and sliced garlics.

    Step 2


    1. Put the olive oil and the onion cut into round slices in a frying pan and saute over low heat until the onion start to turn slightly golden. Add the loins with the marinade and cook over medium-low heat about 7 to 8 minutes. Turn the loins occasionally. Turn off the heat, put the fish on a dish and let cool slightly.

    Step 3


    1. Coat the fish loins in beaten egg and then in breadcrumbs. Heat a skillet with vegetable oil. When is hot, add the fish and fry over medium heat on both sides. When they are fried, put them on a platter with absorbent paper.

    Step 4


    1. Serve the breaded fish loins with lettuce salad and tomato rice.

Nutrition facts per serving (4 servings):

Calories: 147
 
Total Fat: 2 g(3%)
 
Saturated Fat: 0.5 g(2%)
 
Cholesterol: 83 mg(28%)
 
Sodium: 247 mg(10%)
 
Total Carbohydrate: 5.5 g(2%)
 
Protein: 23 g
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