Fish with lemon, herb, olive and parmesan crumb

Serves: 4

Time to make: 40 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

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

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

Protein 40 g

Total fat 14 g

Saturated fat 3 g

Carbohydrates 60 g

Sugar 6 g

Dietary fibre 7 g

Sodium 500 mg

Calcium 280 mg

Iron 3.5 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.