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
- 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
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 265cal
-
Kilojoules 1110kJ
-
Protein 33g
-
Total fat 9g
-
–Saturated fat 2g
-
Carbohydrates 15g
-
–Sugars 3g
-
Dietary fibre 2g
-
Sodium 220mg
-
Calcium 60mg
-
Iron 1.5mg
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 Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
