Herb Crusted Fish Fillets
Recipe: #15098
October 24, 2014
Categories: Cod, Pine Nut, Sunday Dinner, Oven Bake, High Protein, Kosher, Non-Dairy, Herbs, more
"From April 2007 edition of Australian Super Food Ideas. Suggested you serve with oven-baked fries, lemon wedges and baby spinach. I used red snapper fillets (skin off) and served with mashed potatoe and steamed vegetables. The original recipe said 4 serves but the 700 grams of red snapper fillets I had could have served 5 to 6 with sides."
Original is 6 servings
Ingredients
Nutritional
- Serving Size: 1 (205.1 g)
- Calories 518.7
- Total Fat - 30.3 g
- Saturated Fat - 6.4 g
- Cholesterol - 116.9 mg
- Sodium - 296.6 mg
- Total Carbohydrate - 25 g
- Dietary Fiber - 2.5 g
- Sugars - 4.2 g
- Protein - 36.4 g
- Calcium - 75 mg
- Iron - 5.1 mg
- Vitamin C - 7.5 mg
- Thiamin - 0.6 mg
Step by Step Method
Step 1
Place pine nuts, oats and herbs in a food processor, process until finely chopped, add breadcrumbs and process to combine.
Step 2
Transfer some of the breadcrumb mixture to a shallow plate.
Step 3
Place flour and eggs in separate shallow bowls.
Step 4
Preheat oven to 180 degree celsius.
Step 5
Coat fish in flour, dip in egg, then coat in breadcrumb mixture, pressing crumbs on with fingertips to secure (top up breadcrumbs as required).
Step 6
Pour enough oil to cover the base of a large non-stick frying pan, heat over medium heat until hot.
Step 7
Cook fish for about 3 minutes each side (in batches if necessary - don't over crowd frypan) or until golden.
Step 8
Transfer to a wire rack over a baking tray.
Step 9
Place in oven and cook for 10 minutes or until fish is cooked through.
Step 10
Keep checking the fish, cooking time will vary depending on the thickness of the fillets.
Tips
No special items needed.
1 Reviews
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