Herb-crusted fish

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Herb-crusted fish

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  • 0:20 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

Featured in
Low kilojoule, Nutrition information

Ingredients

  • 500g chat potatoes
  • 1 bunch lemon thyme
  • 1 lemon, rind finely grated, thinly sliced
  • 1/4 cup plain flour
  • 4 (150g each) firm white fish fillets (we used ling)
  • 1 garlic clove, thinly sliced
  • olive oil cooking spray
  • 80g mixed salad leaves, to serve

Equipment

  • Large bamboo steamer

Method

  • Step 1
    Place potatoes, in single layer, in a large bamboo steamer over a saucepan of boiling water. Steam potatoes for 15-20 minutes or until tender.
  • Step 2
    Meanwhile, remove leaves from 2 lemon thyme sprigs. Combine lemon rind, flour and half the lemon thyme leaves on a shallow plate. Coat both sides of fish fillets in flour mixture.
  • Step 3
    Using a sharp knife, cut through each fish fillet lengthways to form a pocket (do not cut all the way through). Fill each pocket with 1 lemon thyme sprig, a quarter of the lemon slices and a quarter of the garlic. Secure with toothpicks.
  • Step 4
    Spray a frying pan with oil and heat over medium heat. Cook fish, in batches, for 2 minutes each side or until cooked through. Place fish on plates. Sprinkle with remaining thyme leaves and season with pepper. Serve with potatoes and salad leaves.

Nutrition

  • 1090 kj

    Energy

  • 2.1g

    Fat Total

  • 0.3g

    Saturated Fat

  • 3.8g

    Fibre

  • 23.4g

    Protein

  • 69mg

    Cholesterol

  • 221mg

    Sodium

  • 23.4g

    Carbs (total)

All nutrition values are per serve
  • Author: Kirrily La Rosa
  • Image credit: John Paul Urizar
  • Publication: Super Food Ideas

Source: taste.com.au

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