Crunchy Fish Fillets by Dr Melinda Morrison

Dietary Guidelines: , , , , ,

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Serves

4

Ingredients

  • 2 slices multigrain bread
  • 3 tablespoons dry polenta
  • 1 egg
  • 2 tablespoons milk
  • 400 g (13 oz) boneless white fish (for example, flathead tails)
  • 2 tablespoons plain flour
  • olive oil spray
  • 1 lemon, cut into wedges

 

Method

  1. Heat oven to 220°C (400°F/Gas 6) and place a non-stick baking tray in the oven to warm.
  2. Place two slices of bread in a food processor and mix until it forms a fine crumb, stir through the polenta and place on a large plate.
  3. Whisk the egg and milk together in a small bowl.
  4. Cut fish into child-friendly pieces.
  5. Place flour in a freezer bag and toss the fish in the flour.
  6. Dip each fillet into the egg mixture and then roll in the breadcrumbs, pressing firmly, using all of the crumbs.
  7. Remove the tray from the oven and lightly spray with oil.
  8. Place the fish pieces on the tray and spray the top of the fillets with oil.
  9. Bake for approximately 15–20 minutes or until the fish is cooked, turning once.
  10. Serve immediately with lemon wedges and additional carbohydrate (for example, corn cobs, low-fat oven fries) and vegetables.

RECIPE NOTES

Gluten Free – Use gluten free plain flour and gluten free multi grain breadcrumbs.

Nutritional Analysis

Per serve (fish only): Energy 954 kJ / Fat 6 g / Saturated fat 2 g / Carbohydrate 17 g (1 exchange) / Fibre 1 g / Sodium 177 mg / GI med

 

Family Food for Diabetes Book 2

Recipe taken from Family Food for Diabetes Book 2 by Dr Melinda Morrison.

Click here to find out how to purchase this book

Click here to read Melinda’s article About Diabetes

 

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure. Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.