Crumbed fish with minted pea salad

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Crumbed fish with minted pea salad

(4) Rate it

  • 0:10 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

This fish dish is far better than takeaway, and cheaper, too! Just add a crisp green salad and a tangy sauce for a low-fat meal that’s ready in 20.

Featured in
Nutrition information, Quick meals

Ingredients

  • 400g firm white fish fillets (such as basa)
  • 75g (1/2 cup) plain flour
  • 1 egg, lightly whisked
  • 70g (3/4 cup) dried (packaged) breadcrumbs
  • Olive oil spray
  • 100g snow peas, trimmed
  • 100g sugar snap peas, trimmed
  • 150g (1 cup) frozen peas
  • 2 shallots, ends trimmed, thinly sliced
  • 1/4 cup fresh mint leaves
  • 2 tablespoons natural yoghurt
  • 1 tablespoon fresh lemon juice

Method

  • Step 1
    Preheat oven to 180°C. Line 2 large baking trays with non-stick baking paper. Cut each fish fillet in half diagonally. Place flour, egg and breadcrumbs in 3 separate shallow bowls.
  • Step 2
    Dip 1 piece of fish in flour. Shake off excess. Dip in egg, then in breadcrumbs, pressing firmly to coat. Place on the lined tray. Repeat with the remaining fish, flour, egg and breadcrumbs. Spray the fish with olive oil spray. Bake, turning once halfway through cooking, for 10 minutes or until crisp and golden.
  • Step 3
    Meanwhile, bring a pan of salted water to the boil. Add snow peas, sugar snap peas and frozen peas, and cook for 2-3 minutes or until bright green and tender crisp. Drain and refresh under cold running water. Place in a bowl. Add shallot and mint. Toss to combine. Combine yoghurt and lemon juice in a bowl.
  • Step 4
    Divide the fish and pea salad among serving plates. Top with the yoghurt mixture and season with salt and pepper to serve.

Nutrition

  • 1320 kj

    Energy

  • 4.5g

    Fat Total

  • 1g

    Saturated Fat

  • 7g

    Fibre

  • 36g

    Protein

  • 32g

    Carbs (total)

All nutrition values are per serve

Notes

((( Variation: ))) Chicken schnitzel & chips: Omit all of the peas and shallots. Replace the fish with 400g uncrumbed chicken schnitzel. Replace yoghurt with mayonnaise and stir in the mint. Cut 600g potatoes into 2cm-thick wedges. Toss in oil. Bake for 20 minutes. Add the chicken to the oven and continue cooking the chips and chicken for 10 minutes or until the chicken is cooked through.

  • Author: Heidi Flett
  • Image credit: Rob Palmer
  • Publication: Australian Good Taste

Source: taste.com.au

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