Crumbed Fish with Broccolini, Green Bean Salad and Sweet and Tangy Caper, Dill Dressing

This Week

9 Dec - 15 Dec

Crumbed Fish with Broccolini, Green Bean Salad and Sweet and Tangy Caper, Dill Dressing

Crispy crumbed fish is served alongside a vibrant broccolini and green bean salad with a simple vinaigrette that’s been elevated with capers, shallot and dried dates. It’s a healthy, easy mid-week meal that’s packed with nutrients

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Meal Prep Guide

Prepare the dressing (store in an glass jar in the fridge).

Ingredients

3 Tbsp olive oil
3 Tbsp red wine wine vinegar
1 tsp wholegrain mustard
1 small shallot (finely chopped)
1 Tbsp capers (finely chopped)
4 dried dates (finely chopped)

Method

Add all of the ingredients to a glass jar and shake well to combine.

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Roast ⅓ cup almonds (allow to cool, then store in an airtight container in the pantry).

Trim the ends from the green beans and brocollini (store together in an airtight container in the fridge).

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Tips

Make sure you don’t have the pan too hot when cooking the fish so the crumb doesn’t burn before the fish has cooked through.
We love the flavour of cooking our fish in a little butter but if you’re using butter make sure you use a little olive oil too as this stops the butter from burning.
You want to make sure you don’t overcook your greens for this salad – you want them to still have a nice crunch to them.

Shortcuts

Vegetables

Use any seasonal greens you’d like.
Swap out the parsley for coriander.

Protein

Swap out the crumbed fish for crumbed chicken breast, follow the same recipe but pound the chicken slightly to flatten and cook for 4 minutes on either side until golden brown and cooked through.
For a vegetarian option turn this into a delicious grain salad.

Other

Swap out the almonds for walnuts or sunflower seeds.

Ingredients

Broccolini and green bean salad

250g brocollini, 1 bag
250g green beans, 1 bag (ends trimmed)
¼ cup dill (roughly chopped)
¼ cup coriander (roughly chopped)
⅓ cup roasted almonds (roughly chopped)

Dressing

3 Tbsp olive oil
3 Tbsp red wine wine vinegar
1 tsp wholegrain mustard
1 small shallot (finely chopped)
1 Tbsp capers (finely chopped)
4 dried dates (finely chopped)

Crumbed fish

600g white fish
1 ½ cups breadcrumbs
Pinch of salt and pepper
2 eggs (whisked)
⅓ cup flour
Olive oil or butter for cooking

Method

Get started by steaming the greens, they will both take 2-3 minutes. You want them to be cooked through but to still have a nice crunch (al dente).
Once cooked transfer them into a large bowl of iced water to cool and stop the cooking process. Drain thoroughly, pat dry and set aside.
Add all of the dressing ingredients to a large bowl and whisk well to combine, then add the greens and the herbs; gently toss to coat the greens in the dressing. Scatter over the almonds and set aside.
Time to prepare the fish. Grab three bowls; add the flour, salt and pepper to one bowl, the eggs to the second bowl and add the breadcrumbs, and lemon zest to the third bowl.
Working with one piece of fish at a time, coat in the flour mixture, then dip into the whisked eggs and lastly coat in breadcrumbs, gently pressing them into the fish fillets so they stick. Place on a large plate or baking sheet.
Heat a large pan with a mixture of butter and olive oil or just olive oil over a medium-high heat and cook the fish on a medium heat for 2-3 minutes each side (depending on the size of the fillets).
Serve the fish alongside the salad.

Variations

Vegetables

Use any seasonal greens you’d like.
Swap out the parsley for coriander.

Protein

Swap out the crumbed fish for crumbed chicken breast, follow the same recipe but pound the chicken slightly to flatten and cook for 4 minutes on either side until golden brown and cooked through.
For a vegetarian option turn this into a delicious grain salad.

Other