Oven-baked Crumbed Fish with Dill, Lemon and Cucumber Yoghurt
Prep:  20 minutes
Cook:  20 minutes
Serves:  4
Average: 4.3 (11 votes)
Difficulty:
Cuisine:
Saved:
Australian
53
Recipe by: Australian Eggs
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.
Credit: Whisk Media Group
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Oven-baked Crumbed Fish with Dill, Lemon and Cucumber Yoghurt
Ingredients:
Method:
  1. 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
  2. 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)
  3. 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
  4. 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.
Nutrition Information
Per adult serving

Calories

438.0

Energy

1833.0kJ

Protein

39.6g

Fat, Total

11.9g

Saturated

4.0g

Carbs, Total

38.3g

Sugars

-

Dietary Fibre

7.8g

Sodium

206.0mg
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