Food & Wine

Lifestyle

Fish with Lemon, Parmesan, olive and herb crumb

  • Serves 4
  • Total time: 40 minutes
  • Preparation time 15 min
  • Cooking time 25 min

Ingredients

  • 4 x 150g firm white fish fillets, such as ling or perch
  • 3 tablespoons plain flour
  • 1 egg, lightly beaten
  • 75g panko (without crusts) breadcrumbs
  • Crumb mixture: 25g grated parmesan, 1/4 cup black olives, finely chopped, 1/3 cup parsley, chopped zest and juice of 1 lemon
  • Salad including 4 cups rocket, 2 cups cherry tomatoes, halved, 1 Lebanese cucumber, chopped, 2 tablespoons balsamic vinegar, 1 tablespoon olive oil
  • 2 cups steamed brown rice, to serve

Instructions

First preheat oven to 190°C. Pat fish dry with paper towel, then press lightly into flour to coat. Dip fish into egg, then press lightly into breadcrumbs; shake off excess.

Then make crumb mixture: Combine all ingredients in a small bowl. Top crumbed fish with crumb mixture.

And place fish in an ovenproof dish and bake for 20–25 minutes, or until fillets are golden brown.

Finally make a salad: and serve crumbed fish fillets with salad and a cup of steamed rice.

Nutritional Information per serve

Kilojoules 2,198kJ Calories 525cal Protein 39.8g Total fat 13.2g Saturated fat 3.2g Carbohydrates 57g Sugars 6.4g Dietary fibre 6.4g Sodium 534mg Calcium 234mg Iron 4.6mg

 

(Source: www.healthyfoodguide.com.au/recipes/2015/march/fish-lemon-parmesan-olive-and-herb-crumb)

X