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Fish with lemon, herb, olive and parmesan crumb
Serves: 4
Time to make: 40 mins
Hands-on time: 15 mins
Ingredients
- 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 rocket
- 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
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 523cal
-
Kilojoules 2190kJ
-
Protein 40g
-
Total fat 14g
-
–Saturated fat 3g
-
Carbohydrates 60g
-
–Sugars 6g
-
Dietary fibre 7g
-
Sodium 500mg
-
Calcium 280mg
-
Iron 3.5mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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