Wholemeal fish fingers with smashed beans (Diabetes)
TM6 TM5 TM31

Wholemeal fish fingers with smashed beans (Diabetes)

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食材

Fish fingers

  • 10 g fresh parsley, leaves only
  • 4 sprigs fresh dill, fronds only
  • 150 g seeded wholemeal bread, torn into pieces (see Tip)
  • ground black pepper, to taste
  • 40 g buckwheat flour
  • 500 g boneless snapper fillets, cut into pieces (2 x 8 cm)
  • 2 eggs, lightly beaten and placed in a shallow bowl

Bean and pea smash

  • 400 g canned cannellini beans, no-added salt, rinsed and drained
  • 80 g frozen green peas
  • 15 g extra virgin olive oil
  • ground black pepper, to taste
  • 30 g water

Yoghurt tartare

  • 40 g natural yoghurt, high protein (see Tip)
  • 10 g lemon juice
  • ¼ tsp Dijon mustard
  • 1 sprig fresh parsley, leaves only, plus extra to garnish
  • 25 g cornichons
  • 1 tsp pickled capers
  • lemon wedges, to serve

营养价值
每 4 portions
热量
7420 kJ / 1780 kcal
蛋白质
165 g
碳水化合物
135 g
脂肪
56 g
饱和脂肪
12 g
膳食纤维
31 g
958 mg

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