Cheap Meals For Dinner
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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.
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
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
Fish, seafood, main, mains, dinner, traditional, comfort food, family, weeknight
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.