Ingredients:
- 4 flathead fillets, cut into even sized thick fingers (sticks)
- 1 egg
- vegetable oil , for shallow frying
Directions:
- Combine the ingredients for the polenta, cocnut and lime coating and set aside.
- Place the extra cornstarch/cornflour on a plate.
- Make an egg wash by whisking the egg and m,ilk together in a shallow bowl.
- Place the fish in the cornstarch and turn to coat both sides, shake off any excess. Dip the fish in the egg wash and then press the coating ingredients onto each side.
- Place coated fish pieces on a plate and refrigerate until required.
- Heat 1 cm (1/2 inch) of oil in a frying pan over medium heat.
- Cook fish pieces in batches. Timing will depend on the thickness of the fish.
- Add more oil as necessary to the pan.
- Keep fish warm in a preheated oven 170°C / 325°F.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 246.29 Kcal (1031 kJ) | ||
| Calories from fat | 48.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.39g | 8% | |
|---|---|---|---|
| Cholesterol | 41.53mg | 14% | |
| Sodium | 79.28mg | 3% | |
| Potassium | 152.08mg | 3% | |
| Total Carbs | 46.32g | 15% | |
| Sugars | 7.2g | 29% | |
| Dietary Fiber | 2.57g | 10% | |
| Protein | 3.71g | 7% | |
| Vitamin C | 9.8mg | 16% | |
| Vitamin A | 0.5mg | 15% | |
| Iron | 0.8mg | 4% | |
| Calcium | 68.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 175.61 Kcal (735 kJ) | ||
| Calories from fat | 34.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.85g | 8% | |
|---|---|---|---|
| Cholesterol | 29.61mg | 14% | |
| Sodium | 56.52mg | 3% | |
| Potassium | 108.44mg | 3% | |
| Total Carbs | 33.02g | 15% | |
| Sugars | 5.13g | 29% | |
| Dietary Fiber | 1.83g | 10% | |
| Protein | 2.64g | 7% | |
| Vitamin C | 7mg | 16% | |
| Vitamin A | 0.3mg | 15% | |
| Iron | 0.6mg | 4% | |
| Calcium | 48.6mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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