13 Ingredients
  • 500g/1lb 2oz sustainable white fish, such as pollock or coley
  • Pinch salt
  • 50g/2oz plain flour
  • 2 free-range eggs, beaten
  • 200g/7oz breadcrumbs (made from stale bread)
  • 1 tbsp finely chopped parsley
  • 1 lemon, zest and juice only
  • Salt and freshly ground black pepper
  • 2 tbsp olive oil, plus extra for greasing
  • 100g/3½oz mayonnaise
  • 3 gherkins, finely chopped
  • 50g/2oz capers
  • 1 tbsp finely chopped parsley
Nutrition
610
31% daily value
4 servings
                                       
                                            dairy-​free
     

Fat

48% 31

Saturated

26% 5

Trans

- 0

Monounsaturated

- 11

Polyunsaturated

- 14

Carbs

17% 50

Carbs (net)

- 45

Fiber

17% 4

Sugars

- 4

Sugars, added

- 0

Protein

66% 33

Cholesterol

55% 166

Sodium

71% 1706

Calcium

14% 136

Magnesium

19% 79

Potassium

13% 616

Iron

22% 4

Zinc

15% 2

Phosphorus

56% 390

Vitamin A

5% 49

Vitamin C

13% 11

Thiamin (B1)

43% 1

Riboflavin (B2)

26% 0

Niacin (B3)

23% 4

Vitamin B6

10% 0

Folate equivalent (total)

26% 103

Folate (food)

- 34

Folic acid

- 41

Vitamin B12

15% 0

Vitamin D

3% 0

Vitamin E

10% 1

Vitamin K

58% 69
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