Breadcrumb-coated fish and shellfish

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Serves: 4

Time to make: 20 mins

Ingredients

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750g boneless and skinless fish fillets, medium to firm textured, or 24 shellfish

½ cup flour

1 egg

¼ teaspoon salt

pepper to taste

1 teaspoon oil

¾ cup dried whole grain breadcrumbs

oil for frying

Instructions

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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.

Nutrition Info (per serve)

Calories 360 cal

Kilojoules 1510 kJ

Protein 39 g

Total fat 12 g

Saturated fat 2 g

Carbohydrates 25 g

Sugar 2 g

Dietary fibre 1 g

Sodium 440 mg

Calcium 60 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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