- 1/2 cup plain flour
- 1 egg
- 3/4 cup dried breadcrumbs
- 1 tablespoon Moroccan seasoning (see note)
- 4 (185g each) flake fish fillets (see note)
- 2 pieces lavash bread, cut into triangles
- olive oil cooking spray
- lemon wedges, to serve
- 3 large tomatoes, diced
- 2 Lebanese cucumbers, diced
- 1 small red onion, halved, thinly sliced
- 1 lemon, rind finely grated, juiced
- 1 cup flat-leaf parsley leaves, roughly chopped
- Step 1Make tomato salad Combine tomatoes, cucumber, onion, lemon rind, 1/4 cup lemon juice and parsley in a bowl. Cover and refrigerate.
- Step 2Place flour on a plate. Lightly beat egg and 2 tablespoons cold water in a shallow bowl. Combine breadcrumbs and Moroccan seasoning on a plate. Coat fish, 1 piece at a time, in flour. Dip into egg, then breadcrumb mixture, gently pressing crumbs on with your fingertips to secure. Place on a large plate.
- Step 3Preheat oven to 200°C. Spray both sides fish and lavash bread with oil and place on separate baking trays. Bake lavash bread for 5 minutes or until toasted. Remove from oven and set aside. Bake fish for 10 minutes or until golden and cooked through.
- Step 4Serve fish with tomato salad, toasted lavash and lemon wedges.
- High protein
- Low fat
- Low sugar
Note 1: Moroccan seasoning is a mild spice blend, great with fish, lamb or chicken.
Note 2: Known as boneless fillet in NSW and flake in other states, the flesh of small sharks is moist, firm to eat, mild and boneless. It is suitable for most cooking methods. Look for firm, white-pinkish flesh, no brown markings and without water oozing.
- Author: Dixie Elliott
- Image credit: Steve Brown
- Publication: Super Food Ideas