Cheesy Crusted Fish with Mash on Salad - Healthier. Happier.

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Cheesy Crust Fish
  • 1 tablespoon plain flour
  • 1 teaspoon sweet paprika
  • 2 tablespoons continental parsley, chopped
  • 2 teaspoon lemon rind, grated
  • 2 tablespoons Parmesan cheese,finely grated
  • 500g white fish fillets
  • 1 tablespoon extra virgin olive oil

Salad

  • 1 medium carrot, sliced finely and steamed
  • 1/2 broccoli head, steamed and pieced into florets
  • 250g cherry tomato, sliced in half
  • 1 medium cucumber, sliced
  • 1/2 small red onion, finely chopped
  • 1 tablespoon basil leaves, shredded
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon extra virgin olive oil
  • freshly ground pepper
  1. Combine flour, paprika, herbs, lemon rind and Parmesan cheese in small bowl.
  2. Press onto 1 side of each fish fillet. Place on plate and refrigerate for 5 minutes.
  3. Heat a non-stick fry pan over high heat. Brush with olive oil.
  4. Cook fish 2 minutes each side, beginning with the coated side.

Salad

    1. Combine carrot, broccoli, tomatoes, cucumber, red onion and basil leaves in small bowl.
    2. Mix in vinegar and olive oil and freshly ground black pepper.

Alternatives

  • Serve with Potato and Pea Mash* from recipe collection.

Storage Suggestions

Can be kept in refrigerator for up to 3 days. Fish may be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Grater
  • Small bowls
  • Plate
  • Medium sized non-stick fry pan

Nutrition Information


363g Quantity per serving Quantity per 100g
Energy 987kJ 271kJ
Protein 35.7g 7.0g
Fat, total 9.8g 2.7g
— Saturated 2.6g 0.7g
Carbohydrate 7.8g 2.2g
— Sugars 5.8g 1.6g
Fibre 5.7g 1.6g
Sodium 200mg 56mg
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