Breaded Fish with Peppers

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Preparation : 10 min Cooking : 40 min Standing : 5 min
550 calories/serving

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Ingredients

Red Pepper Ratatouille
1/4 cup olive oil 65 mL
1 1/4 cup pearl barley 220 g
2 1/2 cups chicken broth 625 mL
1 cup water 250 mL
2 tilapia fillets, cut into 2 pieces lengthwise 360 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp white flour (all purpose) 16 g
1 eggs size large
2 tbsp bread crumbs 16 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the Red Pepper Ratatouille, then set aside.
  2. Heat half of the oil in a saucepan over medium heat. Add the barley, then cook 3 min with constant stirring. Pour in the broth and water. Bring to a boil, then reduce the heat to 'low' and cover. Cook until the barley is al dente, about 30 min.
  3. Remove the saucepan from the heat, stir once, cover and let stand 5 min. Adjust the seasoning.
  4. Meanwhile, pat-dry the fish fillets then cut each fillet into 2 pieces lengthwise (since the fillet is uneven in thickness, this operation ensures uniform cooking). Season with salt and pepper.
  5. Prepare 3 shallow dishes: one for the flour, one for the egg, and one for the bread crumbs. Beat the egg lightly. Dip one fish piece at the time, first in the flour, then in the egg. Let the excess egg drip off before coating the fish in the bread crumbs. Turn the fish to coat both sides with bread crumbs.
  6. Heat the rest of the oil in a skillet over medium heat. Sauté the fish 3-5 min on each side, until the bread crumb coating becomes golden-coloured. Add salt and pepper to taste. Serve on the warmed plates with the barley and ratatouille.

Observations

The rep pepper ratatouille can be made in advance and reheated just before serving.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (260 g)

Amount

% Daily Value

Calories

550

Fat

22 g

34 %

Saturated 3.7 g
+ Trans 0 g

18 %

Cholesterol

90 mg

Sodium

200 mg

8 %

Carbohydrate

64 g

21 %

Fibre

7 g

27 %

Sugars

8 g

Net Carbs

57 g

Protein

26 g

Vitamin A

48 %

Vitamin C

282 %

Calcium

8 %

Iron

32 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 2
Meat and Alternatives 2 ½
Fats 3 ½
More info
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Fish | Rice/Grain | Main courses/Entrées | High Iron | Sauté/Stir Fry

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