- 0:30 Prep
- 0:20 Cook
- 4 Servings
- Capable cooks
Coating fish fillets in oats instead of plain breadcrumbs gives them a glorious crunch. See notes section for Low FODMAP diet tip.
Ingredients
- 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
Method
- Step 1Combine 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.
- Step 2Coat 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.
- Step 3Meanwhile, use a vegetable peeler to slice the cucumbers lengthways into thin ribbons. Combine the cucumber, carrot and bean sprouts in a large bowl.
- Step 4Heat 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.
- Step 5Divide the fish, Asian salad mix and cucumber mixture among serving plates. Serve with tartare sauce and lemon wedges.
- High protein
- Low carb
- Lower gi
Nutrition
2465 kj
Energy
20g
Fat Total
3.5g
Saturated Fat
7g
Fibre
55g
Protein
45g
Carbs (total)
All nutrition values are per serve
Notes
Low FODMAP diet tip: make this a low FODMAP recipe by replacing plain flour with cornflour.
- Author: Michelle Southan
- Image credit: Ben Dearnley
- Publication: Australian Good Taste
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