Serve this crunchy topped blue-eye fish with peas and green salad for a complete family meal. See notes section for Low FODMAP diet tip.
Ingredients
- 4 slices gluten-free bread, crusts removed
- 2 tablespoons chopped basil leaves
- 2 teaspoons chopped thyme leaves
- 2 tablespoons grated parmesan
- Grated zest of 1/2 lemon
- 1 eggwhite, lightly beaten
- 4 x 175g skinless blue-eye fillets
- 1 tablespoon extra virgin olive oil
- 3 cups (360g) frozen peas
- 2 cups mixed salad leaves
Method
- Step 1Preheat the oven to 200°C. Line a baking tray with foil, then lightly grease.
- Step 2Pulse the bread in a food processor to form rough crumbs. Add herbs, parmesan, lemon zest and eggwhite, season with salt and pepper, then pulse until just combined.
- Step 3Brush the top of each fish fillet with a little oil and press some crumb mixture onto each fillet. Transfer to the tray. Bake for 10-12 minutes until the fish is cooked through and the topping is golden. Remove from the oven, cover loosely with foil and rest for 5 minutes.
- Step 4Meanwhile, cook peas in a saucepan of lightly salted boiling water for 2-3 minutes until just tender, then drain.
- Step 5Divide the peas and fish among plates and serve with salad leaves.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1421 kj
Energy
8g
Fat Total
2g
Saturated Fat
6g
Fibre
45g
Protein
174mg
Cholesterol
311.12mg
Sodium
5g
Carbs (sugar)
18g
Carbs (total)
All nutrition values are per serve
Notes
Low FODMAP diet tip: Make this a Low FODMAP recipe by reducing the quanity of peas down to 2 cups (ie. No more than ½ cup per person).
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
0