Crispy Basa Fish &Amp; Shrimp

1. Sprinkle salt and pepper over fish and shrimp.

2. Soak fish and shrimp in milk for 15 minutes.

3. Dredge in flour, shake off excess and pass through the milk again.

4. Coat in corn flakes, pressing on.

5. Heat oil in non stick fry pan, fry fish 5 to 6 minutes on each side, depending on thickness.

6. Add shrimp, fry 2 minutes on each side or just until turned pink and slighly browned.

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Nutrient	Quantity
Total fats	44.4666 g
Protein	20.5517 g
Carbohydrates	119.8915 g
Energy	935.52 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1694 g
Water	152.1579 g
Aspartic acid	2.1548 g
Calcium, Ca	67.235 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0043 g
Fiber, total dietary	6.048 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0043 g
Fatty acids, total saturated 22:0	0.0174 g
Carotene, beta	80.64 g
Niacin	16.0168 mg
Vitamin A, RAE	588.24 g
Fatty acids, total trans-polyenoic	0.0043 g
Arginine	1.8995 g
Riboflavin	1.0018 mg
Fatty acids, total trans-polyenoic 22:4	0.0022 g
Tocopherol, beta	0.0204 mg
Fatty acids, total polyunsaturated 15:0	0.005 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0043 g
Fatty acids, total saturated 20:1	0.0442 g
Glutamic acid	4.0674 g
Sodium, Na	745.55 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1878 g
Total lipid (fat)	44.4666 g
Manganese, Mn	2.1213 mg
Fructose	0.7504 g
Proline	1.3085 g
Fatty acids, total saturated 16:0	4.4232 g
Fatty acids, total polyunsaturated 16:1 t	0.0022 g
Fatty acids, total saturated 8:0	2.004 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0641 g
Sucrose	2.5816 g
Choline, total	74.3025 mg
Fatty acids, total polyunsaturated 18:1 t	0.0058 g
Sugars, total	8.4932 g
Serine	0.9653 g
Fatty acids, total saturated 10:0	1.5924 g
Fatty acids, total saturated 18:0	1.8492 g
Fatty acids, total saturated 20:4 undifferentiated	0.0245 g
Vitamin B-6	1.5678 mg
Selenium, Se	41.913 g
Ash	3.7379 g
Vitamin D	161.6 IU
Menaquinone-4	0.216 g
Fatty acids, total saturated 18:1 undifferentiated	11.323 g
Pantothenic acid	1.1452 mg
Phenylalanine	1.035 g
Copper, Cu	0.5949 mg
Betaine	0.6855 mg
Thiamin	2.6651 mg
Retinol	577.6 g
Methionine	0.5128 g
Iron, Fe	13.3353 mg
Carbohydrate, by difference	119.8915 g
Phosphorus, P	391.58 mg
Folate, total	435.88 g
Tocopherol, gamma	0.232 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.049 g
Alanine	1.3337 g
Cholesterol	90.72 mg
Valine	1.07 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0043 g
Fatty acids, total saturated 18:2 undifferentiated	2.1019 g
Glycine	1.0275 g
Carotene, alpha	21.28 g
Glucose (dextrose)	0.8288 g
Fatty acids, total saturated 14:0	5.0254 g
Zinc, Zn	2.2464 mg
Isoleucine	0.8905 g
Maltose	0.224 g
Tocopherol, delta	0.0216 mg
Fatty acids, total saturated 12:0	12.6948 g
Fatty acids, total polyunsaturated	2.4097 g
Tocotrienol, gamma	0.1456 mg
Fatty acids, total polyunsaturated 17:1	0.05 g
Leucine	1.9956 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0043 g
Tocotrienol, alpha	0.1064 mg
Vitamin A, IU	2129.36 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0043 g
Folate, DFE	36.04 g
Tryptophan	0.2216 g
Vitamin C, total ascorbic acid	39.76 mg
Phytosterols	31.035 mg
Fatty acids, total polyunsaturated 16:1 c	0.0115 g
Fatty acids, total polyunsaturated 18:1 c	0.0749 g
Fatty acids, total saturated 20:0	0.0573 g
Fatty acids, total saturated 6:0	0.1632 g
Starch	33.8352 g
Tyrosine	0.7976 g
Vitamin B-12	3.8008 g
Vitamin K (phylloquinone)	8.463 g
Fatty acids, total saturated	27.852 g
Histidine	0.4925 g
Fatty acids, total monounsaturated	11.6059 g
Threonine	0.7848 g
Folate, food	36.04 g
Fatty acids, total polyunsaturated 17:0	0.0116 g
Vitamin D (D2 + D3)	4.048 g
Fatty acids, total polyunsaturated 24:0	0.0029 g
Cryptoxanthin, beta	62.16 g
Vitamin D3 (cholecalciferol)	4.048 g
Vitamin E (alpha-tocopherol)	3.1657 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0504 g
Fatty acids, total trans	0.013 g
Fatty acids, total trans-monoenoic	0.0079 g
Magnesium, Mg	91.81 mg
Lysine	1.2426 g
Potassium, K	517.055 mg
Cystine	0.3167 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	0.5 cup	276	6.648	28.608
Salt	0	0	0	0
Olive oil	1 tablespoon	119.34	0	13.5
Pepper	0	0	0	0
flour	0.5 cup	289.14	63.3027	1.1218
shrimp	12	51.12	0.6552	0.7272
corn flake	2 cups	199.92	49.2856	0.5096
basa fillet	2	0	0	0