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Oat & lemon crumbed fish with Asian salad
Oat & lemon crumbed fish with Asian salad
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Prep Time:
30 minutes
Cook Time:
20 minutes
Total Time:
50 minutes
"Give your fish fillets a glorious crunch by coating them in oats instead of breadcrumbs. Check the notes for a Low FODMAP diet tip."
Ingredients:
  • 180g (2 cups) rolled oats
  • 125.00 ml chopped fresh continental parsley
  • 40.00 ml 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
  • 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
Instructions:
  • Mix rolled oats, parsley, and lemon rind on a large plate. Season flour with salt and pepper on a separate plate. Crack the egg into a bowl.
  • Dredge the fish in flour, shaking off any excess. Dip it in the egg, then coat it in the oats mixture, pressing gently to adhere. Chill on a large plate in the fridge for 30 minutes.
  • Peel the cucumbers lengthwise into thin ribbons using a vegetable peeler, then toss them together with the carrot and bean sprouts in a large bowl.
  • In a large frying pan, heat oil until it reaches 1cm up the side of the pan over medium-high heat. Cook half of the fish for 4-5 minutes on each side, until the flesh flakes easily with a fork. Transfer to a plate lined with paper towel and loosely cover with foil to keep warm. Repeat with the remaining fish, reheating the oil between batches.
  • Arrange the fish, Asian salad mix, and cucumber mixture on serving plates, then accompany with tartare sauce and lemon wedges.

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