Gluten free crumbed fish fillets with smashed chats and pea puree

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Gluten free crumbed fish fillets with smashed chats and pea puree
  • 0:15 Prep
  • 0:30 Cook
  • 4 Servings
  • Capable cooks

Crunchy gluten-free crumbed fish fillets are a delicious way to feed your family.

Featured in
Coles Magazine, Main recipes

Ingredients

  • 1kg baby (chat) coliban potatoes
  • 2 tbs olive oil
  • 1 tsp finely grated lemon rind
  • 1 tsp sea salt flakes
  • 2 cups (300g) frozen peas
  • 20g butter
  • 1 small brown onion, finely chopped
  • 1 tbs finely chopped mint
  • 1/4 cup (60ml) pouring cream
  • 2 eggs, lightly whisked
  • 1 cup (70g) gluten-free breadcrumbs (Lifestyle bakery brand)
  • 12 (about 400g) flathead fillets
  • Lemon wedges, to serve

Method

  • Step 1
    Preheat oven to 220C. Place potatoes in a saucepan and cover with cold water. Place over high heat and bring to the boil. Cook for 15 minutes or until almost tender. Drain well.
  • Step 2
    Line a baking tray with baking paper. Place potatoes on the lined tray. Use the bake of a wooden spoon to gently crush the potatoes. Drizzle with oil and sprinkle with combined lemon rind and salt. Season with pepper. Roast in oven for 20 minutes or until golden brown and crisp.
  • Step 3
    Meanwhile, cook peas in a saucepan of boiling water for 2-3 minute or until tender. Drain well.
  • Step 4
    Melt butter in a saucepan over medium heat. Add onion and cook, stirring, for 5 minutes or until onion softens. Add peas with mint and cream. Cook for 1 minute or until heated through. Transfer to the bowl of a food processor and process until almost smooth. Season with salt and pepper.
  • Step 5
    Place eggs and breadcrumbs in separate shallow bowls. Dip fish fillet in egg then gently press in breadcrumbs.
  • Step 6
    Heat oil in a large frying pan over medium-high heat. Add fish and cook for 2-3 minutes each side or until golden brown and cooked through. Transfer to a plate lined with paper towel.
  • Step 7
    Place potato and peas on serving plates. Top with fish, serve immediately with lemon wedges.

  • High fibre
  • Low kilojoule
  • Low sugar

Nutrition

  • 1979 kj

    Energy

  • 21.3g

    Fat Total

  • 8.5g

    Saturated Fat

  • 11.1g

    Fibre

  • 32.5g

    Protein

  • 162mg

    Cholesterol

  • 829mg

    Sodium

  • 9.2g

    Carbs (sugar)

  • 65.1g

    Carbs (total)

All nutrition values are per serve
  • Author: Sarah Hobbs
  • Image credit: Guy Bailey
  • Publication: Taste.com.au

Source: taste.com.au

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