Recipes · Italian · Seafood
Fritto Misto
One serving has 564 kcal and 35 g protein, and at least a fifth of a woman's daily need of copper (161%), selenium (104%), vitamin K (61%), phosphorus (58%), cobalamin (52%) and riboflavin (44%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (261 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: fish, gluten, shellfish
Ingredients
- 60 g Squid, raw
- 60 g Shrimp, raw
- 50 g Cod, raw
- 40 g Flour, all-purpose
- 30 g Vegetable oil
- 20 g Lemons, raw
- 1 g Salt
Method
- Clean the squid and cut into rings, peel the shrimp if you like, and cut the fish into bite-sized pieces.
- Pat everything dry, then toss lightly in the flour to coat, shaking off the excess.
- Heat the oil in a deep, heavy pan to about 180 °C (350 °F).
- Fry the seafood in small batches for 2-3 minutes until golden and just cooked through, without crowding the pan.
- Drain on paper towels, season with the salt immediately, and serve hot with a lemon wedge.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 564 kcal | 27% |
| Carbohydrates | 34.2 g | |
| Water | 157 mL | |
| Fiber | 1.6 g | 6% |
| Protein | 34.7 g | 72% |
| Tryptophan | 0.25 g | |
| Threonine | 0.9 g | |
| Isoleucine | 0.96 g | |
| Leucine | 1.7 g | |
| Lysine | 1.6 g | |
| Methionine | 0.55 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.89 g | |
| Tyrosine | 0.72 g | |
| Valine | 1 g | |
| Histidine | 0.53 g | |
| Fat | 31.9 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 17.9 g | |
| Docosahexaenoic Acid (DHA) | 0.28 g | |
| Eicosapentaenoic Acid (EPA) | 0.14 g | |
| Omega-6 | 15.3 g | |
| Saturated | 5 g | |
| Trans-Fats | 0.21 g | |
| Cholesterol | 258 mg | |
| Calcium | 77 mg | 8% |
| Copper | 1.4 mg | 161% |
| Iron | 2.9 mg | 16% |
| Magnesium | 67.2 mg | 22% |
| Manganese | 0.33 mg | 18% |
| Phosphorus | 409 mg | 58% |
| Potassium | 583 mg | 12% |
| Selenium | 57.1 µg | 104% |
| Sodium | 514 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 4.7 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 81.9 µg | 20% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 72.7 mg | 17% |
| Vitamin A | 12.2 µg | 2% |
| Vitamin C | 13.9 mg | 19% |
| Vitamin D (D2 + D3) | 18 IU | 3% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 55.3 µg | 61% |
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
2.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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