Saturday, 10 July 2010

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Oven-Baked Fish 'n' Chips/Fiskefilet/炸鱼排加炸薯条



Ingredients:
- 1/3 cup bread crump (rasp) or rye flour
- 1/3 cup wheat germ (optional)
- 1/3 cup grated parmesan cheese (optional)
- Sprinkle salt and pepper
- 1 egg
- 1 – 1 ½ TBS olive oil
- 500g or 5-6 pieces of plaice fillets (rødspætte)

Directions:
1. Mix ingredients 1 – 4 together in a flat plate

2. Beat egg and olive oil together.

3. Dip fish into egg mixture to coat it, and then roll fish into the dry mixture to coat it.

4. Bake for 20 minutes in a pre-heated oven at 180°C or fry on pan with a little oil for 2 minutes on each side.

5. Serve immediately.

Tips:
1. You can also serve it with tempura sauce.

2. For a healthier version of chips, you can serve squash chips (see next post for the chip recipe).

Nutritional Value:
Plaice is an outstanding source of B12 and also contains plenty of the fat-soluble vitamins A and D. The fat content of plaice varies, entailing a corresponding variation in the amount of omega-3 fatty acids.

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Additional Comments:

Here is a healthy and delicious substitute to the fried fish n chips. I experimented making it several times to get it right. I found out that by adding olive oil into the egg mixture, one could achieve the “pan-fry” effect from the oven. Adding wheat germ enhances the nutritional value of the batter. Enjoy :-)

For those who live in Denmark, you can find the "rasp" without E number from Superbest, and the parmesan cheese without E number from Føtex. I prefer the taste without the parmesan cheese.

The Danes like to eat this fish fillet on their ryebread as a Danish open sandwich.

References:
http://www.theworldwidegourmet.com/products/fish/plaice/

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