Breadcrumb-coated fish and shellfish
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
Total fat 12g
Saturated fat 2g
Dietary fibre 1g
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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