Breadcrumb-coated fish and shellfish

Serves: 4
Time to make: 20 mins

Ingredients
Nutrition Info.(per serve)

750 g medium to firm textured, skinless, boneless fish fillets or 24 shellfish
1/2 cup flour
1 egg
1/4 teaspoon salt
pepper to taste
1 teaspoon oil
3/4 cup dried whole grain breadcrumbs
oil for frying

Nutrition Info

Kilojoules 1510kJ
Calories 360cal
Protein 39g
Total fat 12g
Saturated fat 2g
Carbohydrates 25g
Sugars 2g
Dietary fibre 1g
Sodium 440mg
Calcium 60mg
Iron 2mg

Instructions

1 Coat fish or shellfish in flour. Beat egg with a fork and add salt, pepper and oil. Dip each fillet of fish or shellfish in the egg.

2 Coat fish or shellfish with breadcrumbs then place crumbed seafood on a rack in the refrigerator for at least 10 minutes. This allows crumbs to set and prevents coating from falling off during cooking.

3 Shallow or deep fry 2-3 minutes in hot oil until golden brown and cooked through. Drain and keep hot until ready to serve. Serve with lemon wedges and salad.

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First published: Aug 2008