Recipes · American · Appetizers
Mozzarella Sticks
One serving has 634 kcal and 29 g protein, and at least a fifth of a woman's daily need of phosphorus (85%), selenium (74%), cobalamin (73%), calcium (70%), riboflavin (52%) and zinc (50%). Ready in 70 minutes.
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- Preparation: 60 min
- Cooking: 10 min
- Makes: 1 serving (195 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 90 g Mozzarella, low-moisture
- 10 g Flour, all-purpose
- 15 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 20 g Vegetable oil
- 30 g Marinara sauce
Method
- Cut the mozzarella into thick sticks and freeze for at least 30 minutes so they hold their shape when fried.
- Set up three shallow dishes: the flour, the beaten egg, and the breadcrumbs.
- Roll each mozzarella stick in the flour, then the egg, then the breadcrumbs, pressing to coat well; repeat the egg and breadcrumb step for a thicker, better-sealed coating.
- Freeze the coated sticks for another 15 minutes to firm up before frying.
- Heat the oil to 180 °C (350 °F) and fry the sticks for 1-2 minutes, turning, until golden and crisp outside and just melted within; don't overcook or the cheese will burst out.
- Drain briefly and serve hot with the warmed marinara sauce for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 634 kcal | 30% |
| Carbohydrates | 36.6 g | |
| Water | 83.3 mL | |
| Fiber | 2.2 g | 7% |
| Protein | 28.7 g | 60% |
| Tryptophan | 0.58 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.3 g | |
| Lysine | 1.2 g | |
| Methionine | 0.64 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.65 g | |
| Fat | 41.4 g | |
| Monounsaturated | 10.7 g | |
| Polyunsaturated | 13.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11.7 g | |
| Saturated | 14.1 g | |
| Trans-Fats | 0.79 g | |
| Cholesterol | 114 mg | |
| Calcium | 700 mg | 70% |
| Copper | 0.16 mg | 18% |
| Iron | 2.6 mg | 14% |
| Magnesium | 46.6 mg | 15% |
| Manganese | 0.42 mg | 23% |
| Phosphorus | 593 mg | 85% |
| Potassium | 355 mg | 8% |
| Selenium | 40.8 µg | 74% |
| Sodium | 972 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.4 mg | 36% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 85.7 µg | 21% |
| Cobalamin (vitamin B12) | 1.8 µg | 73% |
| Choline | 65.4 mg | 15% |
| Vitamin A | 238 µg | 34% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin D (D2 + D3) | 25.8 IU | 4% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 44.2 µg | 49% |
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
0.8 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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