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Rosario Style Fish Milanesa with Lemon Cabbage Slaw

This pan-fried dish pairs white fish fillet with green cabbage, shredded, lemon juice and breadcrumbs. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner
Medium
Balanced High satiety Pescatarian
300 kcal 2000 kcal
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Estimated macros per portion

46 g Protein
53 g Carbohydrates
28 g Fat
7 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 155g white fish fillet (hake or cod) 155 kcal
  • 35g breadcrumbs 138 kcal
  • 19g all-purpose flour 69 kcal
  • 39g egg 56 kcal
  • 14g neutral oil for air frying or brushing 124 kcal
  • 140g green cabbage, shredded 35 kcal
  • 31g onion, thinly sliced 12 kcal
  • 16g lemon juice 5 kcal
  • 5g olive oil 44 kcal
  • 0.78 tsp (2g) dried oregano 6 kcal
  • 6g flat-leaf parsley, chopped 2 kcal
  • 0.78 tsp (2g) salt and black pepper 0 kcal

Cooking instructions

  1. white fish fillet (hake or cod)breadcrumbsall-purpose floureggdried oreganosalt and black pepper
    Pat fish dry and season both sides with salt and pepper. Set up a breading station: flour in one bowl, beaten egg in a second, breadcrumbs mixed with oregano in a third.
  2. white fish fillet (hake or cod)breadcrumbsall-purpose flouregg
    Coat fish in flour, dip in egg, then press into breadcrumbs to fully cover.
  3. white fish fillet (hake or cod)
    Heat oil in a skillet over medium-high heat. Pan-fry the fish 2-3 minutes per side until golden and cooked through; drain briefly on paper towel.
  4. green cabbageonionlemon juiceolive oilflat-leaf parsleysalt and black pepper
    Toss shredded cabbage with lemon juice, a pinch of salt, and olive oil. Add sliced onion and parsley; toss again.
  5. lemon juice
    Serve the milanesa with the slaw and extra lemon wedges.

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