Fresh and light, this baked fish is a healthier (and easier) version of crumbed fish. Packed with flavour from the capers, lemon zest, fresh herbs and garlic. For the vegetarians out there, this same crumb is delicious sprinkled over zucchini boats.
This Week
2 Dec - 8 Dec
Meal Prep Guide
Prepare the dressing for the cucumber. Store in an airtight jar or container in the fridge
- 1 lemon (juice)
- 2 Tbsp olive oil
- 1 tsp dijon mustard
- Salt
Tips
Tips
- Toasting the bread crumbs before topping the fish, prevents the fish from over cooking or the bread crumbs from being ‘raw’ – we should really call them toast crumbs.
Shortcuts
Vegetables
- Swap the fresh greens for pan-fried green beans or broccoli. Fry in butter and garlic; top with parmesan, almonds and chives.
Protein
- Swap fish for zucchini. Simply cut 4 zucchini in half lengthways, drizzle with olive oil and roast for 25 minutes or until golden. Top with bread crumbs and cook for a further 5 minutes.
- Swap white fish for salmon.
Other
- Add ½ cup cooked and cooled quinoa to the greens for a more substantial salad.
- Add our sweet potato fries as a side.
Ingredients
Fish
- 600g white fish fillets (skinless)
- Olive oil
- Salt
- 1 cup sourdough breadcrumbs
- 2 garlic cloves (crushed)
- 2 Tbsp fresh parsley (finely chopped)
- 2 Tbsp capers (roughly chopped)
- 1 lemon (zest)
- 2 Tbsp butter (melted)
- 1 Tbsp olive oil
- Salt and pepper
Salad
- 1 head of petite cos (leaves torn)
- 4 radishes (finely sliced)
- ¼ cup almonds (roasted and roughly chopped)
- 2 Tbsp chives (finely chopped)
- ¼ cup parmesan (freshly grated)
- 1 lemon (juice)
- 2 Tbsp olive oil
- 1 tsp dijon mustard
- Salt
Method
- Preheat the oven to 200 degrees celsius fan bake.
- Prepare a large baking tray, lined with baking paper. Rub the fish fillets in olive oil and season with salt, place onto a tray and set aside while you prepare the crumb.
- Add the butter and olive oil to a medium sized pan over a medium heat, add the breadcrumbs, garlic and salt. Toast for 3-4 minutes or until golden.
- Add the parsley, capers and lemon zest; mix well to evenly distribute and then remove from the heat.
- Scatter the crumb mixture over the fish (pressing onto the fillets to help it stick) and bake for 10 – 12 minutes or until cooked through. Then turn to the grill setting for a couple of minutes to crisp up the crumb.
- While the fish is cooking, prepare the salad. In a large bowl add the lemon juice, olive oil, dijon mustard and salt; mix well. Add the cos and sliced radishes, toss well covering each leaf in the dressing. Scatter over the chopped almonds, chives and top with micro-planed or grated parmesan.
Variations
Vegetables
- Swap the fresh greens for pan-fried green beans or broccoli. Fry in butter and garlic; top with parmesan, almonds and chives.
Protein
- Swap fish for zucchini. Simply cut 4 zucchini in half lengthways, drizzle with olive oil and roast for 25 minutes or until golden. Top with bread crumbs and cook for a further 5 minutes.
- Swap white fish for salmon.
Other
- Add ½ cup cooked and cooled quinoa to the greens for a more substantial salad.
- Add our sweet potato fries as a side.
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