Recipes · Czech · Seafood
Christmas Carp (Smažený Kapr)
One serving has 579 kcal and 42 g protein, and at least a fifth of a woman's daily need of vitamin D (D2 + D3) (301%), cobalamin (130%), phosphorus (125%), selenium (81%), thiamin (57%) and choline (49%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (276 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: egg, fish, gluten
Ingredients
- 180 g Carp, raw
- 15 g Flour, all-purpose
- 30 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 15 g Vegetable oil
- 0.8 g Salt
- 0.2 g Black pepper
- 5 g Lemon juice
Method
- Pat the carp fillet dry and season both sides with the salt and pepper.
- Set up three shallow dishes: flour in one, beaten egg in the second, and breadcrumbs in the third.
- Coat the fillet first in flour, then egg, then press into the breadcrumbs to coat evenly.
- Heat the oil in a wide pan over medium heat and fry the fillet for 4-5 minutes per side until deep golden and cooked through, flaking easily.
- Drain briefly on paper towel.
- Serve hot with a squeeze of lemon, as is traditional on Czech Christmas Eve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 579 kcal | 27% |
| Carbohydrates | 33.7 g | |
| Water | 169 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 41.5 g | 86% |
| Tryptophan | 0.48 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.4 g | |
| Methionine | 1.2 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.2 g | |
| Fat | 29.7 g | |
| Monounsaturated | 9 g | |
| Polyunsaturated | 12.4 g | |
| Docosahexaenoic Acid (DHA) | 0.22 g | |
| Eicosapentaenoic Acid (EPA) | 0.43 g | |
| Omega-6 | 9.6 g | |
| Saturated | 5.6 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 230 mg | |
| Calcium | 149 mg | 15% |
| Copper | 0.23 mg | 26% |
| Iron | 4.9 mg | 27% |
| Magnesium | 72.7 mg | 23% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 873 mg | 125% |
| Potassium | 724 mg | 15% |
| Selenium | 44.5 µg | 81% |
| Sodium | 661 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 5.9 mg | 42% |
| Pantothenic acid (vitamin B5) | 2 mg | 41% |
| Pyridoxine (vitamin B6) | 0.44 mg | 34% |
| Folate (vitamin B9) | 102 µg | 25% |
| Cobalamin (vitamin B12) | 3.1 µg | 130% |
| Choline | 210 mg | 49% |
| Vitamin A | 64.3 µg | 9% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 1,803 IU | 301% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 30.2 µg | 34% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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