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Bite Sized Crumbed Fish

Dinner Lunch

A family favourite that's easier than you'd think

25 mins
5 ingredients
$1.59 / person
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Bite Sized Crumbed Fish

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Ingredients

Serves = 4

  • 450g firm white fish, skin removed (e.g. Ling, Mahi Mahi)

  • 1 ½ cups panko bread crumbs

  • ¼ cup plain, wholemeal flour

  • 2 eggs

  • 1 lemon, zested

  • 1 tbsp extra virgin olive oil

It’s this easy

  1. Preheat the oven to 190C

  2. Cut fish into thick strips (about 2 cm by 4 cm)

  3. Whisk eggs in a separate bowl

  4. Mix the lemon zest into the breadcrumbs

  5. Place the breadcrumbs/zest mixture on one plate, and the plain flour on another

  6. Starting with the flour, take one piece of fish and lightly coat it in flour. Dusting away any excess

  7. Place flour coated pieces of fish in the egg mixture and make sure all parts of the fish are coated

  8. Dip fish pieces into the panko bread crumbs, and coat evenly

  9. Repeat with all pieces of fish

  10. On a lined baking tray, spray or spread olive oil over the oven tray, lay fish pieces out evenly

  11. Place in the oven for 15 mins, turning at about half way

  12. Fish bites are ready when the fish has turned white on the inside and the crumbs are golden and crunchy

  13. Serve with our Healthy Carrot and apple coleslaw with mustard vinaigrette Recipe | No Money No Time

Tweaks

  • Cook the fish in the air fryer instead of the oven. Heat the air fryer to 170˚C for 2 minutes. Lay the fish on the air fryer rack evenly and cook for 5-6 minutes. Turn the fish over and cook for another 5-6 minutes until the fish is cooked through (white inside).
  • You can use standard breadcrumbs if you can’t find panko bread crumbs

Notes

Nutrition information (per serve):

  • Energy (1637kJ)

  • Protein (28.9g)

  • Total fat (9.9g)

  • Saturated fat (2.3g)

  • Carbohydrate (44.5g); Starch (42.5g), Sugars (2.0g), Added sugars (0.0g), Free sugars (0.0g)

  • Dietary fibre (3.03g)

  • Sodium (394mg)

  • Calcium (72mg)

  • Iron (3.0mg)

Allergies

Contains: Gluten, Seafood, Wheat, Eggs, FODMAPs.

Why is this good?

Diabetes Friendly

Diabetes friendly

Heart Healthy

Heart healthy

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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