Fish with lemon, herb, olive and parmesan crumb
Time to make: 40 mins
( Hands-on time: 15 mins )
(at time of publication)
Nutrition Info.(per serve)
3 tablespoons flour
1 egg, lightly beaten
4 x 150g tarakihi fillets
75g wholemeal breadcrumbs
25g grated fresh parmesan cheese
1/4 cup black olives, finely chopped
1/3 cup fresh parsley, chopped
1 lemon, grated zest and juice
1 cup brown rice
4 cups rocketarugulaX
2 cups cherry tomatoes
1 small cucumber, chopped
4 tablespoons balsamic vinaigrette made with 2 parts balsamic vinegar to 1 part olive oil
Total fat 14g
Saturated fat 3g
Dietary fibre 7g
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.
Make it gluten free: Use gluten-free flour and breadcrumbs.
See How to cook fish for more cooking techniques and recipe ideas.