Crispy fish bites with salad and lemony dressing

Serves: 4

Time to make: 35 mins

Hands-on time: 20 mins

Ingredients

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Salad
100g oil-free sun-dried tomatoes, finely diced
1 large cucumber, cut in chunks
1 head cos lettuce, finely sliced (about 3 cups)
large handful fresh basil, roughly chopped
1 small red onion, finely sliced
60g feta cheese
Fish
600g white fish fillets (we used tarakihi but whatever is on special is fine)
½ cup wholemeal flour
½ teaspoon cayenne pepper (optional)
2 eggs, lightly whisked
1 tablespoon olive oil
1 cup wholegrain breadcrumbs
spray oil
Lemony dressing
2 tablespoons red wine vinegar
1 tablespoon olive oil
juice and rind of 1 lemon
1 cup plain unsweetened yoghurt

Instructions

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1 Preheat oven to 180°C. Place tomatoes, cucumber, lettuce, basil and red onion in a large bowl, toss lightly.

2 Cut the fish in 4-5cm chunks. Mix the flour and cayenne pepper together. In a separate dish, mix egg and oil together. Coat each piece of fish in the flour, followed by egg and then a final layer of wholemeal breadcrumbs. Spray with oil. Bake in the oven for about 10 minutes until golden and crispy.

3 Mix the dressing ingredients together in a small bowl. Serve the salad with the fish, crumbled feta and a dollop of lemon dressing.

Variations

Make it gluten free: Use gluten-free flour and breadcrumbs and check cayenne pepper is gluten free.

Nutrition Info (per serve)

Calories 495 cal

Kilojoules 2070 kJ

Protein 43 g

Total fat 18 g

Saturated fat 5 g

Carbohydrates 40 g

Sugar 14 g

Dietary fibre 8 g

Sodium 730 mg

Calcium 330 mg

Iron 5 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.