Fish with tomato and garlic crumbs

Serves: 4

Time to make: 15 mins

Ingredients

More weights & measures

600g white fish fillets

1 teaspoon olive oil

1 lemon, cut in wedges

spray oil

1 ½ cups (75g) coarsely torn fresh sourdough breadcrumbs

2 cloves garlic, crushed

250g cherry tomatoes, halved

⅓cup chopped fresh flat-leaf parsley

Instructions

Stay Awake

1 Preheat barbecue or chargrill pan. Brush fish with oil. Cook each side for 2-3 minutes until flesh is opaque and cooked through. Cook lemon wedges for 1 minute on each side or until warm and with grill lines.

2 Meanwhile, heat a large non-stick frying pan over a high heat. Spray with oil. Toss breadcrumbs and garlic together then add to pan and cook while tossing for 2-3 minutes or until golden and crisp.

3 Add tomatoes to pan and heat for 1 minute or until a little soft. Stir through parsley and serve on top of fish. Serve with a mixed lettuce leaf salad.

Variations

Make it gluten free: Use gluten-free bread.

Nutrition Info (per serve)

Calories 265 cal

Kilojoules 1110 kJ

Protein 33 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 15 g

Sugar 3 g

Dietary fibre 2 g

Sodium 220 mg

Calcium 60 mg

Iron 1.5 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.