Recipe For Crumbed Fish

Pretty much any kind of white fish will do for this recipe. If you can afford it try to have the fish chunky rather than cut thin.

Health studies show that we should be eating fish 2 - 3 times per week. Featured here with the fish are:

Smashed Potatoes
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Spring Onion Sauce

 

 

For U.S. measurements and oven temperatures please use this Quantity Conversion Chart

 

Ingredients:

600 - 700 gm (1 and 1/2 pounds) white fish fillets
2 cups of cornflakes
3 tablespoons of sesame seeds
1 teaspoon of dried oregano
1 teaspoon dried basil
1/2 teaspoon of dried tarragon (if you like it)
1 teaspoon dried mustard powder
2 eggs, beaten
1/2 cup plain flour
1/2 teaspoon salt
pepper to taste

 

Method:

Place cornflakes, sesame seeds, herbs, mustard, salt and pepper in a food processor and make fine crumbs.

Coat fish in flour, then in egg and then in the crumb mixture.

Shallow fry in a small amount of oil, turning the fish half way through cooking.

Serves 4.

 

Notes:

If preferred, you can place these fillets on a baking tray and cook in the oven on 180 degrees for about 15 minutes. Coating the crumbed fish with a film of spray cooking oil is optional.

 

Food Facts:

Seafood contains all nine essential amino acids. The protein in seafood is more readily broken down and absorbed than the protein in red meats and poultry. Most nutrition researchers now say that eating seafood once or twice a week may be beneficial in preventing coronary heart disease. Fish is full of protein but low in calories and low in fat, particularly saturated fat.

 

 

 

 

 

 

 

 

 

 

 

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