Fish with lemon, herb, olive and parmesan crumb

Ingredients

Serves (1) Serves (2) Serves (4) — default Serves (6) Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 3 tablespoons flour
  
• 1 egg, lightly beaten
  
• 4 x 150g tarakihi fillets
  
• Crumb mix
  
• 75g wholemeal breadcrumbs
  
• 25g grated fresh parmesan cheese
  
• ¼ cup black olives, finely chopped
  
• ⅓ cup fresh parsley, chopped
  
• 1 lemon, grated zest and juice
  
• To serve
  
• 1 cup brown rice
  
• 4 cups rocketarugulaX
  
• 2 cups cherry tomatoes
  
• 1 small cucumber, chopped
  
• 4 tablespoons balsamic vinaigrette made with 2 parts balsamic vinegar to 1 part olive oil

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Instructions

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1 Preheat oven to 190°C. Pat fish dry. Toss in flour to coat lightly then dip in egg.

2 Mix crumb ingredients together and place on a flat plate. Add fish to crumbs and toss to coat.

3 Place fish on an ovenproof dish. Bake for 20-25 minutes until golden brown. Meanwhile cook rice. Serve fish with rice, salad of rocket, tomatoes and cucumber and dressing.

Variations

Make it gluten free: Use gluten-free flour and breadcrumbs.

HFG tip

See How to cook fish for more cooking techniques and recipe ideas.

Nutrition info (per serve)

Calories 523 cal

Kilojoules 2190 kJ

Total fat 14 g

Saturated fat 3 g

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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.

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First published: Jan 2015

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