Coating fish fillets in oats instead of plain breadcrumbs gives them a glorious crunch. See notes section for Low FODMAP diet tip.
The ingredient of Oat Lemon Crumbed Fish With Asian Salad
- 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
The Instruction of oat lemon crumbed fish with asian salad
- 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
- 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
- meanwhile use a vegetable peeler to slice the cucumbers lengthways into thin ribbons combine the cucumber carrot and bean sprouts in a large bowl
- 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
- divide the fish asian salad mix and cucumber mixture among serving plates serve with tartare sauce and lemon wedges
Nutritions of Oat Lemon Crumbed Fish With Asian Salad
calories: 589 135 caloriescalories: 20 grams fat
calories: 3 5 grams saturated fat
calories: 45 grams carbohydrates
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calories: n a
calories: 55 grams protein
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