Almond Crumb Fish
Ready in 20 minutes
• Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, February 4, 2018.
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, February 4, 2018.
With herb lentil salad and tartare sauce
Ingredients
LENTIL SALAD
- ¼-½ broccoli
- ¼ can brown lentils
- ½ baby cos lettuce
- 1 tomato
- 1-2 tablespoons parsley
- 25g herb vinaigrette
ALMOND CRUMBED FISH
- 150g fish fillets
- 1 egg
- 30g almond crumb
- ¼ teaspoon of salt
- Zest of ¼ lemon
- ¾ teaspoon oil, for cooking (or use spray oil)
TO SERVE
- 1-2 lemon wedges
- 25g lite tartare sauce
Steps
-
Bring a full kettle of water to the boil. Dice broccoli florets and stalk 1cm. Place broccoli and a pinch of salt in a heat-proof bowl and cover with boiling water. Cover with a plate and leave for 5-6 minutes, until bright green and tender. Drain, rinse under cold water and leave to drain well.
-
Drain lentils, rinse and leave to drain well; roughly chop lettuce; cut tomato in half then into small wedges; finely chop parsley. Add all to a medium bowl, along with drained broccoli and set aside.
-
Pat fish dry, remove any remaining scales or bones and season. Cut any larger fillets in half. Whisk egg in a shallow bowl and mix almond crumb, salt and lemon zest together in a second shallow bowl. Dip fish into egg, shaking off excess, then add to almond crumb and turn to coat. Set aside.
-
Heat oil in a medium, non-stick fry-pan on medium heat. Cook fish for 1-2 minutes each side (depending on thickness), or until just cooked through. Reduce heat if crumb starts to burn.
-
Add herb vinaigrette to bowl with lentil salad ingredients. Toss well to combine and season to taste.
-
TO SERVE place lentil salad onto a plate. Top with almond crumbed fish, squeeze over lemon wedges and dollop over tartare sauce.
Nutritional Information
Energy |
1877 kj 449 kcal |
---|---|
Protein | 42.8g |
Carbohydrate | 20.3g |
Fat | 20.6g |