Crumbed Fish with Tomato Salad

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SERVES 4 PREP 10 min­utes COOK 10 min­utes

NU­TRI­TION 1888kJ; 22g fat (11g sat); 16g pro­tein; 29g car­bo­hy­drate; 7g fi­bre a serve COST $3.50 a serve

1 ta­ble­spoon veg­etable

or olive oil

4 x 150g firm white boneless

fish fil­lets, skin on

1 cup panko (Ja­panese

dried bread­crumbs) 2 ta­ble­spoons tahini paste 1 clove gar­lic, crushed 2 ta­ble­spoons lemon juice 1 ta­ble­spoon wa­ter 2 toma­toes, chopped

1 red onion, finely chopped 1/3 cup coarsely chopped mint ¼ cup coarsely chopped

flat-leaf pars­ley 1 ta­ble­spoon finely grated

lemon zest


Pre­heat oven to 180ºC/160ºC fan-forced. Grease and line an oven tray with bak­ing pa­per. Heat oil in a large fry­ing pan over mod­er­ate heat. Place fish, skin-side down, in pan; cook for 2 min­utes or un­til browned. Trans­fer to pre­pared oven tray, skin-side up. Us­ing your hands, press the panko onto the skin of the fish. Bake for 6 min­utes or un­til cooked. 2

Mean­while, whisk tahini, gar­lic, juice and the wa­ter in a bowl. Com­bine tomato, onion, mint, pars­ley and zest in a bowl. 3

Serve fish with tahini sauce and tomato salad.

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