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Fried fish in the sea
 
 
4 ServingsPTM20 min

Fried fish in the sea


A tasty Dutch recipe. The main course contains the following ingredients: fish, courgettes, mashed potatoes à la minute (180 g), sunflower oil, salt and pepper, fried fish figurines (a ca. 235 g) and tomato ketchup.

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Directions

  1. Preheat oven to 180 ° C or gas oven 3.
  2. Wash the courgettes and cut into thin strips.
  3. Prepare mashed potatoes according to instructions.
  4. Heat oil in frying pan and bake courgette for approx.
  5. 3 minutes.
  6. Sprinkle with salt and pepper.
  7. Fish figurines heat up in the oven in about 6 minutes.
  8. Distribute puree over half of four plates and make waves with fork.
  9. Place fish figures in the 'sea'.
  10. Distribute courgette dips as 'seaweed' over plates.
  11. Serve with tomato ketchup..


Nutrition

555Calories
Sodium31% DV750mg
Fat28% DV18g
Protein50% DV25g
Carbs25% DV74g
Fiber8% DV2g

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