Fish with lemon, parme­san, olive & herb crumb

Healthy Food Guide (Australia) - - RECIPES -

Serves 4 Cost per serve $7 Hands-on time 15 min Time to make 20–25 min 4 x 150g firm white fish fil­lets,

such as ling or perch 3 ta­ble­spoons plain flour 1 egg, lightly beaten 75g panko bread­crumbs

Crumb mix­ture

25g grated parme­san ¼ cup black olives,

finely chopped ¹⁄³ cup pars­ley, chopped Zest and juice of 1 lemon

Salad

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 1 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. (See Step by step op­po­site.) 2 Make crumb mix­ture: Com­bine all in­gre­di­ents in a small bowl. Top crumbed fish with crumb mix­ture.

3 Place fish in an oven­proof dish and bake for 20–25 min­utes, or un­til fil­lets are golden brown. 4 Mean­while, make salad: toss all in­gre­di­ents in a salad bowl. 5 Serve crumbed fish fil­lets with salad and a side of steamed rice. Cook’s tip to save time, com­bine panko bread­crumbs with crumb mix­ture, then press egg-dipped fish into this mix­ture to coat.

Fish with lemon, parme­san, olive & herb crumb

Good­bye, greasy fried fish — hello, fresh bites of fill­ing fi­bre

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