Breadcrumb-coated fish and shellfish

Serves: 4

Time to make: 20 mins

Ingredients

750 g medium to firm textured, skinless, boneless fish fillets 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

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)

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

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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