Oat & lemon crumbed fish with Asian salad

Oat & lemon crumbed fish with Asian salad

(5) Rate it

  • 0:30 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

Coating fish fillets in oats instead of plain breadcrumbs gives them a glorious crunch. See notes section for Low FODMAP diet tip.

Featured in
Low FODMAP diet recipes, Main recipes


  • 180g (2 cups) rolled oats
  • 1/2 cup chopped fresh continental parsley
  • 2 tablespoons finely grated lemon rind
  • 75g (1/2 cup) plain flour
  • 2 eggs, lightly whisked
  • 4 (about 180g each) firm white fish fillets (such as perch)
  • 2 Lebanese cucumbers
  • 1 carrot, peeled, cut into matchsticks
  • 65g (1 cup) bean sprouts, trimmed
  • Extra light olive oil, to shallow-fry
  • 120g baby Asian salad mix
  • Tartare sauce, to serve
  • Lemon wedges, to serve


  • Step 1
    Combine the rolled oats, parsley and lemon rind on a large plate. Place the flour on a separate plate and season with salt and pepper. Place the egg in a bowl.
  • Step 2
    Coat the fish in the flour and shake off excess. Dip in the egg, then in the oat mixture, pressing firmly to coat. Transfer to a large plate and place in the fridge for 30 minutes to chill.
  • Step 3
    Meanwhile, use a vegetable peeler to slice the cucumbers lengthways into thin ribbons. Combine the cucumber, carrot and bean sprouts in a large bowl.
  • Step 4
    Heat enough oil in a large frying pan to come 1cm up the side of the pan. Heat over medium-high heat. Add half the fish and cook for 4-5 minutes each side or until the flesh flakes easily when tested with a fork. Transfer to a plate lined with paper towel. Cover loosely with foil to keep warm. Repeat with remaining fish, reheating the oil between batches.
  • Step 5
    Divide the fish, Asian salad mix and cucumber mixture among serving plates. Serve with tartare sauce and lemon wedges.

  • High protein
  • Low carb
  • Lower gi


  • 2465 kj


  • 20g

    Fat Total

  • 3.5g

    Saturated Fat

  • 7g


  • 55g


  • 45g

    Carbs (total)

All nutrition values are per serve


Low FODMAP diet tip: make this a low FODMAP recipe by replacing plain flour with cornflour.

  • Author: Michelle Southan
  • Image credit: Ben Dearnley
  • Publication: Australian Good Taste

Source: taste.com.au


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