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Recipe Instructions

Preheat oven to 180°C. Line 2 large baking trays with non-stick baking paper. Cut each fish fillet in half diagonally. Place flour, egg and breadcrumbs in 3 separate shallow bowls.

Dip 1 piece of fish in flour. Shake off excess. Dip in egg, then in breadcrumbs, pressing firmly to coat. Place on the lined tray. Repeat with the remaining fish, flour, egg and breadcrumbs. Spray the fish with olive oil spray. Bake, turning once halfway through cooking, for 10 minutes or until crisp and golden.

Meanwhile, bring a pan of salted water to the boil. Add snow peas, sugar snap peas and frozen peas, and cook for 2-3 minutes or until bright green and tender crisp. Drain and refresh under cold running water. Place in a bowl. Add shallot and mint. Toss to combine. Combine yoghurt and lemon juice in a bowl.

Divide the fish and pea salad among serving plates. Top with the yoghurt mixture and season with salt and pepper to serve.

Recipe Ingredient

400g firm white fish fillets (such as basa)

75g (1/2 cup) plain flour

1 egg, lightly whisked

70g (3/4 cup) dried (packaged) breadcrumbs

Olive oil spray

100g snow peas, trimmed

100g sugar snap peas, trimmed

150g (1 cup) frozen peas

2 shallots, ends trimmed, thinly sliced

62.50 ml fresh mint leaves

40.00 ml natural yoghurt

21.00 gm fresh lemon juice

Cook Time

10M

Prep Time

10M

Total Time

20M

Nutrition

75.99 calories

5.7 grams fat

1.1 grams saturated fat

38.7 grams carbohydrates

6.2 grams sugar

27.5 grams protein

62.4 milligrams cholesterol

292.2 milligrams sodium

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NutritionInformation

Keywords

Fish, seafood, main, mains, dinner, traditional, comfort food, family, weeknight

Description

This fish dish is far better than takeaway, and cheaper, too! Just add a crisp green salad and a tangy sauce for a low-fat meal thats ready in 20.

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