This crumbed fish recipe can be modified for babies and toddlers, see tips. Wholemeal couscous is a high fibre alternative to regular breadcrumbs. Each serve of this recipe contains over one-quarter of the recommended daily fibre intake.
Ingredients
35g (¼ cup) plain flour
2 eggs, lightly beaten
190g (1 cup) wholemeal couscous
2 tablespoons chopped fresh parsley
2 teaspoons finely grated lemon rind
4 x 125g firm white fish fillets
160g (⅔ cup) Greek yoghurt
1 Lebanese cucumber, deseeded, grated
1 small garlic clove, crushed
2 tablespoons chopped fresh dill
120g mixed salad leaves
Lemon wedges, to serve
Method
Preheat oven to 200°C/180°C fan-forced. Line a large baking tray with baking paper. Place flour on a large plate, eggs in a shallow bowl and combine couscous, parsley and lemon rind in a second shallow bowl
Working one at a time, dip a fish fillet in the flour to coat shaking off excess, then the egg mixture and finally the couscous. Transfer to prepared tray and repeat with remaining fish fillets (see tip)
Lightly spray fish on both sides with oil. Bake fish for 15-20 minutes, turning fish halfway through cooking time, or until golden and crisp
Meanwhile, combine yoghurt, cucumber, garlic and dill in a small bowl. Serve fish with salad leaves, the yoghurt dressing and lemon wedges
Tips & Hints
For babies and toddlers, cut one portion of fish into small fish fingers or bites and coat in couscous as per step two. Excess fish fingers can be wrapped in plastic wrap and frozen for up to 1 month. Bake fish fingers as per step three. Combine 1 tbs mashed avocado, 1 tbs cottage cheese and ¼ hard-boiled egg, mashed. Serve fish fingers with peeled and cubed cucumber and avocado mash for dipping.
