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