Monday, September 13, 2010

Cheese crust fish : Wk38/1

Serves 4 : Very easy : Quick
4 skinless hake fillets ea ±120gm
1 egg, beaten
50gm stale breadcrumbs
40gm rolled oats
2 tsp grated lemon rind
20gm finely grated parmesan
2 Tblsp chopped parsley

250gm mixed broccoli & cauli
4 thick slices butternut
480gm oven chips

Heat the oven to 200ºC.

Combine the oats, breadcrumbs, lemon rind, parsley and cheese.
Dip the fish fillets in the beaten egg and then in the breadcrumb mixture.

Spray 2 baking trays with non-stick cooking spray.
Place the coated fish on one baking tray, and the oven chips on the other.
Bake the fish at 200ºC for 15 – 20 minutes, until it flakes easily.
(Follow the instructions on the oven chip packaging for cooking time.)

Meanwhile, steam, boil or microwave the broccoli, cauliflower and butternut slices until tender.

Serve the fish with the vegetables and oven chips.

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