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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
