BATTERED FISH

BATTERED FISH

Fish and chips is an Aussie classic – so we had to find a way to make it happen with AdVital. This is succulent white fish coated in a golden brown batter, salted to perfection and served with a rich tartare sauce.
Course Lunches, Mains
Cuisine Australian
Servings 4
Energy 1390kJ

Ingredients

Ingredients

  • Batter , see our Fortified Batter Recipe
  • Salt and pepper to taste
  • Vegetable oil to fry
  • 4 120 g white fish fillets , such as flathead or whiting
  • 1/3 cup plain flour or alternatives
  • Tartare sauce , see our Tartare Sauce Recipe
  • Lemon wedges to serve

Instructions
 

Directions

  • Prepare the tartare sauce.
  • Prepare the batter.
  • Heat a large amount of oil in a heavy, deep saucepan, or in deep fryer at 180°C.
  • Lightly coat the fish fillets with flour. In small batches, dip each fillet into the batter, making sure each piece is completely covered. Allow any surplus batter to drip off before you fry the fillets.
  • Fry the fillets until the batter is golden brown and the fish is cooked through.
  • Lift the fillets with a slotted spoon and drain away the excess oil using kitchen paper and a wire rack.
  • Repeat this process until you have used up the remaining fillets and batter.
  • Season your deep-fried fillets and serve them with potato wedges, tartare sauce, and lemon wedges.

Notes

Hints and Tips:
  • Instead of batter, use breadcrumbs mixed with some finely chopped parsley to coat the fillets.
  • Coat the fillets with flour or AdVital Powder, dip them in egg, coat them in crumbs, then fry them.
  • You can replace the dusting flour with AdVital Powder, and consume your healthier battered fish as a snack throughout the day.
Low FODMAP Diet Tips:
  • Use gluten free flour and lactose free milk to make the batter, and use gluten free flour for dusting.
  • If you’re using a store-bought tartare sauce, choose one that does not contain onion or garlic.
  • If a low FODMAP diet is being followed, use the Monash University FODMAP Diet App to find suitable low FODMAP ingredient alternatives.

Nutrition

Nutrition Facts
BATTERED FISH
Serving Size
 
211 g
Amount per Serving
Energy
 
1390
kJ
17
%
Calories
331
% Daily Value*
Protein
 
40.5
g
81
%
Fat
 
6.8
g
10
%
Saturated Fat
 
2.7
g
17
%
Carbohydrates
 
25.5
g
9
%
Fiber
 
1
g
4
%
Sugar
 
2.8
g
3
%
Starch
 
22.8
g
Sodium
 
374
mg
16
%
Potassium
 
604
mg
17
%
* Percent Daily Values are based on a 8000 kJ diet.
Keyword Fortified Recipe, Fried, Seafood
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Tags :
Fortified Recipe, Fried, Seafood
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