A simple meal with minimal preparation wins every time and this crumbed baked fish fillet recipe ticks all of the boxes. My kids liked the flavour of this dish. They said the texture and the flavour was very nice. The dish was not heavy, it was a light and tasty meal. Kids like the fresh taste and the parents like the lack of mess and how easy it is to cook. A healthy family friendly recipe that you will be sure to become a regular in your household.
Fish has many health benefits, in part due to the omega-3 fatty acids y. The National Health and Medical Research Council (NHMRC) state that people who regularly consume diets high in fish tend to have lower risks of a range of conditions, including cardiovascular disease, stroke, and macular degeneration, and dementia in older adults.
Ingredients for crumbed baked fish
- 1/2 cup fresh multi-grain breadcrumbs
- 1/4 cup flat-leaf parsley leaves, finely chopped
- 1/3 cup finely grated parmesan cheese
- 1 teaspoon finely grated lemon rind
- 1 teaspoon olive oil
- 4 Garlic finely chopped
- 4 (about 200g each) thick white fish steaks (such as blue eye or kingfish)
- olive oil cooking spray
- Steamed green beans, boiled chat potatoes and lemon wedges, to serve
Method for cooking crumbed baked fish
Preheat oven to 200°C. Combine breadcrumbs, Garlic parsley, parmesan, lemon rind, and salt and pepper in a bowl. Stir to combine. Drizzle mixture with oil. Stir until breadcrumbs are coated in oil.
Spread mustard on flesh side of fish evenly.
Press breadcrumb mixture onto flesh-side of fish fillets to form an even topping.
Place fish, skin-side down, onto a baking tray. Spray with oil. Bake for 15 minutes or until crumbs are light golden and fish is just cooked through. Serve with steamed beans, potatoes and lemon wedges.
About the author: My name is George, but on the internet I am known as Rooman. I am married to an awesome wife and have three great kids. I love cooking and photography. My cooking started about 2 years ago When my wife became very ill,she was in hospital 3 times in 18 months with a total about 16 weeks in hospital. I swore to myself that my kids will not eat junk food.I had to learn how to cook, shop, Iron ,wash and so on and I still do these things. To see some of my food and photography go to https://www.facebook.com/
If your kids love fish then check out our recipe for fish cakes.