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4 Serves
76 Mins
Clean the fresh vendace by removing the heads and entrails if not already done, then rinse and pat them dry with paper towels.
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Vitamin K
2 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
1 mg / 16 mgVitamin B5
0 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
5 µg / 400 µgCalcium
6 mg / 1,300 mgIron
1 mg / 18 mgMagnesium
25 mg / 420 mgPhosphorus
78 mg / 1,250 mgPotassium
113 mg / 4,700 mgSodium
1 mg / 2,300 mgZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
3 µg / 55 µgFiber
4 g / 28 gSugar
0 g / 50 gSaturated Fat
1 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
7 gAlcohol
0 g
Dredge the cleaned vendace in rye flour, ensuring each fish is lightly and evenly coated, then shake off any excess.
Heat a generous amount of cooking oil in a large frying pan over medium-high heat until shimmering.
Fry the vendace in batches to avoid overcrowding the pan, cooking for 3 to 4 minutes per side until they are golden brown and crispy.
Remove the fried fish using a slotted spoon and drain briefly on paper towels, then season immediately with salt and pepper.
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