Saucy Crispy Whiting Recipe

Summary

Preparation Time10 MinCooking Time25 Min
Ready In35 MinDifficulty LevelEasy
Health IndexJust EnjoyServings4
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Whiting fillets4 Large
 Plain flour4 Tablespoon
 Salt To Taste
 Freshly ground black pepper To Taste
 Butter1⁄4 Cup (4 tbs)
 Tomatoes14 Ounce (1 Can)
 Egg1 , beaten lightly
 Dried white breadcrumbs1⁄2 Cup (8 tbs)
 Capers2 Tablespoon
 Whole grain mustard1 Tablespoon
 Sweet red pepper7 Ounce (1 Can)

Nutrition Facts

Serving size

Calories 305 Calories from Fat 127

% Daily Value*

Total Fat 15 g22.3%

Saturated Fat 8 g40%

Trans Fat 0 g

Cholesterol 118 mg

Sodium 271.7 mg11.3%

Total Carbohydrates 23 g7.6%

Dietary Fiber 2.8 g11.3%

Sugars 5.1 g

Protein 22 g43.5%

Vitamin A 57.5% Vitamin C 127.1%

Calcium 10.2% Iron 10%

*Based on a 2000 Calorie diet

Directions

MAKING
1. In a medium sized bowl, combine flour, salt and pepper. Mix well.
2. Coat each fillet with flour, dip in beaten and coat uniformly with breadcrumbs. Keep aside.
3. In a medium sized wok, melt butter.
4. Once hot, add crumbed fillets and fry on both side till evenly cooked and golden brown in colour.
5. Drain on absorbent paper and keep aside.
6. In the same wok, add peppers and sauté for few seconds.
7. Add remaining ingredients and mix well. Bring to a boil.

SERVING
8. Place fried fish on a platter. Top with warm sauce and serve immediately.
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