

Fish with tomato and garlic crumbs
(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
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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
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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