Total preparation time: 35-40 min / Servings: 4 / Energy value: 222 kcal each
30 cm Non-stick Frying Pan with Tempered Glass Lid or Senior Sauté Pan
Mixing Bowl with Lid
4 pike perch fillets on skin (120-140 g each)
1 egg for binding
100 g wheat for breading
30 g chopped almond
1 g dried oregano
400 g green beans
1 garlic clove
1 tbsp vegetable oil
salt, pepper to taste
Nutritional information per 1 serving:
Protein – 28 g
Fat – 9.9 g
Carbs – 5.2 g
Energy value – 221.9 kcal
Cholesterol – 135 mg
Glycaemic index – 70 (high)
Rinse pike perch fillets and pat them dry with a paper towel.
Prepare egg mix: crack the egg, add 2 tbsp cold water. Mix well, season with salt, pepper and oregano.
Dip fish fillets first into egg mix, then into chopped almonds and fry them on medium heat in the frying pan or senior sauté pan for 3-5 min on each side. .
When the fish is cooked, add green beans, thin garlic chips and a couple of tablespoons of water into the frying pan and cover it with the lid. Cook for 7-10 min until beans are tender.