Gluten-free crunchy baked fish with corn salad

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Gluten-free crunchy baked fish with corn salad
  • 0:20 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

gluten-free corn chips are an unexpected coating for this oven-baked fish, served with the Mexican-inspired flavours of chargrilled corn, lime and tomato. Add diced avocado and a finely chopped fresh jalapeƱo chilli to the corn salad for an extra flavour boost.

Featured in
Nutrition information, Fish recipes

Ingredients

  • 2 corn cobs, husk and silk removed
  • 175g punnet mini capsicums
  • 1/4 cup extra virgin olive oil
  • 250g cherry tomatoes, quartered
  • 1 1/2 tablespoons lime juice
  • 1/2 cup chopped fresh coriander leaves
  • 800g firm white fish fillets
  • 1/4 cup gluten-free plain flour
  • 2 tablespoons milk
  • 1 egg, lightly beaten
  • 4 cups gluten-free corn chips, crushed (see note)
  • 2/3 cup gluten-free mild salsa

Method

  • Step 1
    Preheat oven to 220C/200C fan-forced. Line a baking tray with baking paper. Place corn and capsicum in a large bowl. Add half the oil and toss to coat. Heat a large chargrill pan over high heat. Cook corn and capsicum, turning, for 8 minutes, or until tender and charred.
  • Step 2
    Using a sharp knife, remove the kernels from corn cobs. Transfer to a large bowl. Halve and seed capsicums. Roughly chop. Add to the bowl with tomato, lime juice, coriander and remaining oil.
  • Step 3
    Cut fish into 3.5cm x 10cm pieces. Place flour on a plate. Combine milk and egg in a shallow bowl. Place crushed corn chips on a plate. Coat 1 piece of fish in flour, shaking off excess. Dip in egg mixture. Coat in corn chips. Place on prepared tray. Repeat with remaining fish, flour, egg mixture and corn chips.
  • Step 4
    Bake fish pieces for 10 to 12 minutes or until golden and cooked through. Serve with corn salad and salsa.

  • Low carb
  • Lower gi

Nutrition

  • 2475 kj

    Energy

  • 26.1g

    Fat Total

  • 6.5g

    Saturated Fat

  • 4.3g

    Fibre

  • 45.6g

    Protein

  • 140mg

    Cholesterol

  • 455mg

    Sodium

  • 41.2g

    Carbs (total)

All nutrition values are per serve

Notes

We used Simply gluten-free corn chips from Coles. Find them in the health-food aisle.

Prepare in advance: Follow recip to end of step 2. (omit coriander). Store in an airtight container in fridge for up to 2 days. Add coriander before serving. 

  • Author: Kirrily La Rosa & Liz Macri
  • Image credit: Craig Wall & Andrew Young
  • Publication: Super Food Ideas

Source: taste.com.au

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