Recipes · Dutch · Seafood
Kibbeling (Battered Fried Fish Bites)
One serving has 570 kcal and 31 g protein, and at least a fifth of a woman's daily need of selenium (111%), vitamin K (77%), phosphorus (65%), cobalamin (58%), niacin (36%) and pyridoxine (35%). Ready in 22 minutes.
- Preparation: 10 min
- Cooking: 12 min
- Makes: 1 serving (275 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: alcohol, egg, fish, gluten, mustard
Ingredients
- 150 g Cod, raw
- 30 g Flour, all-purpose
- 40 g Beer
- 1 g Baking powder
- 0.8 g Salt
- 20 g Vegetable oil
- 20 g Mayonnaise
- 3 g Garlic, raw
- 10 g Lemons, raw
Method
- Cut the cod into bite-sized chunks.
- Whisk the flour, baking powder and salt with the beer to a smooth, thick batter.
- Heat the oil to 180 °C (350 °F), dip the fish chunks in the batter, and fry in batches for 3-4 minutes until golden, cooked through and opaque all the way through.
- Drain on paper towel.
- Mix the mayonnaise with the crushed garlic for a garlic sauce.
- Serve the hot fish pieces with the garlic sauce and a lemon wedge.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 570 kcal | 27% |
| Carbohydrates | 26.6 g | |
| Water | 177 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 30.5 g | 64% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.5 g | |
| Methionine | 0.85 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.5 g | |
| Histidine | 0.86 g | |
| Fat | 36.3 g | |
| Monounsaturated | 8.1 g | |
| Polyunsaturated | 20.9 g | |
| Docosahexaenoic Acid (DHA) | 0.18 g | |
| Eicosapentaenoic Acid (EPA) | 0.1 g | |
| Omega-6 | 18 g | |
| Saturated | 5.6 g | |
| Trans-Fats | 0.17 g | |
| Cholesterol | 72.9 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.1 mg | 11% |
| Iron | 2.2 mg | 12% |
| Magnesium | 59.1 mg | 19% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 452 mg | 65% |
| Potassium | 692 mg | 15% |
| Selenium | 61 µg | 111% |
| Sodium | 600 mg | |
| Zinc | 0.96 mg | 12% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 5.1 mg | 36% |
| Pantothenic acid (vitamin B5) | 0.45 mg | 9% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 70 µg | 17% |
| Cobalamin (vitamin B12) | 1.4 µg | 58% |
| Choline | 110 mg | 26% |
| Vitamin A | 21.3 µg | 3% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 55.4 IU | 9% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 69.7 µg | 77% |
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 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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