Recipes · Spanish · Seafood
Pescaíto Frito (Pescado Frito)
One serving has 403 kcal and 23 g protein, and at least a fifth of a woman's daily need of copper (133%), selenium (106%), cobalamin (70%), phosphorus (53%), vitamin K (41%) and riboflavin (38%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (211 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: fish, gluten, shellfish
Ingredients
- 80 g Sole or flounder, raw
- 60 g Squid, raw
- 30 g Flour, all-purpose
- 20 g Vegetable oil
- 20 g Lemons, raw
- 0.5 g Salt
Method
- Cut the fish into small pieces and the squid into rings, and pat dry.
- Toss the fish and squid in the flour and salt, shaking off any excess.
- Heat the oil to about 190°C (375°F) and fry the pieces in batches for 2-3 minutes until crisp, golden and cooked through.
- Drain on paper towels and serve immediately with wedges of lemon.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 403 kcal | 19% |
| Carbohydrates | 26.6 g | |
| Water | 136 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 22.6 g | 47% |
| Tryptophan | 0.27 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.8 g | |
| Methionine | 0.63 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.9 g | |
| Tyrosine | 0.78 g | |
| Valine | 1.1 g | |
| Histidine | 0.49 g | |
| Fat | 22.7 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 12.2 g | |
| Docosahexaenoic Acid (DHA) | 0.29 g | |
| Eicosapentaenoic Acid (EPA) | 0.2 g | |
| Omega-6 | 10.2 g | |
| Saturated | 3.7 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 176 mg | |
| Calcium | 45.8 mg | 5% |
| Copper | 1.2 mg | 133% |
| Iron | 2.1 mg | 12% |
| Magnesium | 42.4 mg | 14% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 370 mg | 53% |
| Potassium | 335 mg | 7% |
| Selenium | 58.4 µg | 106% |
| Sodium | 458 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.62 mg | 12% |
| Pyridoxine (vitamin B6) | 0.14 mg | 11% |
| Folate (vitamin B9) | 64.1 µg | 16% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 92.1 mg | 22% |
| Vitamin A | 14.2 µg | 2% |
| Vitamin C | 13.4 mg | 18% |
| Vitamin D (D2 + D3) | 90.4 IU | 15% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 37 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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