Fish with lemon, herb, olive and parmesan crumb
Serves: 4
Time to make: 40 mins
Hands-on time: 15 mins
Total cost: $27.20 / $6.80 per serve
(at time of publication)
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
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.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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