Breadcrumb-coated fish and shellfish
Serves: 4
Time to make: 20 mins
Ingredients
- 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
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 360cal
-
Kilojoules 1510kJ
-
Protein 39g
-
Total fat 12g
-
–Saturated fat 2g
-
Carbohydrates 25g
-
–Sugars 2g
-
Dietary fibre 1g
-
Sodium 440mg
-
Calcium 60mg
-
Iron 2mg
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.
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.
