Fish with tomato and garlic crumbs

Serves: 4

Time to make: 15 mins

Total cost: $24.40 / $6.10 per serve

(at time of publication)

Ingredients

600g white fish fillets
1 teaspoon olive oil
1 lemon, cut in wedges
oil spray
1 ½ cups (75g) coarsely torn fresh sourdough breadcrumbs
2 cloves garlic, crushed
250g cherry tomatoes, halved
⅓cup chopped fresh flat-leaf parsley

Instructions

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)

Kilojoules 1110kJ

Calories 265cal

Protein 33g

Total fat 9g

–Saturated fat 2g

Carbohydrates 15g

–Sugars 3g

Dietary fibre 2g

Sodium 220mg

Calcium 60mg

Iron 1.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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