Oat & lemon crumbed fish with asian salad
Enjoy a delicious and healthy meal with our Oat & Lemon Crumbed Fish paired with a refreshing Asian Salad. This recipe features white fish fillets coated in a zesty oat and parsley crumb, served alongside a vibrant mix of cucumbers, carrots, mung beans, and mixed greens. Perfect for a light yet satisfying lunch or dinner that’s full of flavor and easy to prepare.
- 01 Apr 2024
- Cook time 20 min
- Prep time 30 min
- 4 Servings
- 9 Ingredients
This Oat & Lemon Crumbed Fish with Asian Salad is a delightful fusion of crunchy, zesty fish accompanied by a fresh, vibrant salad. It's a healthy and appetizing dish that's perfect for a light lunch or a flavorful dinner. Packed with wholesome ingredients like oats, fresh vegetables, and white fish, this recipe is sure to become a favorite in your household.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it.
- In a food processor, pulse the oats and fresh parsley together until you have a coarse crumb mixture. Transfer this mixture to a shallow dish.
- In another shallow dish, place the all-purpose white wheat flour.
- Whisk the eggs in a third shallow dish.
- Season the white fish fillets with salt and pepper.
- Dredge each fillet in the flour, shaking off any excess.
- Dip the floured fillets into the beaten eggs, ensuring they are well-coated.
- Press the fillets into the oat and parsley mixture, ensuring they are fully coated with the crumb mixture.
- Place the crumbed fish fillets onto the prepared baking sheet and drizzle lightly with olive oil (optional).
- Bake the fillets in the preheated oven for 20-25 minutes, or until the fish is cooked through and the crumb coating is golden and crispy.
- While the fish is baking, prepare the salad ingredients.
- Cut the cucumbers into thin slices or julienne strips.
- Peel and julienne the carrot.
- Rinse the mung beans if necessary.
- In a large salad bowl, combine the cucumbers, carrot, mung beans, and mixed greens.
- Once the fish is cooked, remove it from the oven and let it rest for a few minutes.
- Serve the oat and lemon crumbed fish fillets with a generous portion of the fresh Asian salad.
- Optionally, you can drizzle the salad with your favorite Asian-inspired dressing (e.g., sesame ginger, miso dressing) to enhance the flavors.
Tips:
- For a finer crumb texture, pulse the oats in a food processor before using them for coating the fish.
- Ensure the fish fillets are uniformly thick to promote even cooking.
- Feel free to swap out the mixed greens with your favorite leafy salad mix if desired.
- Add a squeeze of lemon juice over the fish before serving for an extra burst of freshness.
- Serve the salad with a light Asian-inspired dressing, such as a mix of rice vinegar, soy sauce, and a touch of sesame oil, for added flavor.
Cooking this Oat & Lemon Crumbed Fish with Asian Salad at home is a great way to enjoy a nutritious and delicious meal. The combination of the crispy oat coating and the tangy lemon zest with the fresh, crunchy salad makes for a perfect balance of flavors and textures. Follow the tips to ensure each component of the dish is prepared to perfection and relish every bite of this delightful dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 440 grams |
| Energy | |
| Calories 520kcal | 21% |
| Protein | |
| Protein 44g | 30% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 6g | 17% |
| Sugar 3.67g | 4% |
| Fat | |
| Fat 16g | 19% |
| Saturated 2.93g | 10% |
| Cholesterol 200mg | - |
| Vitamins | |
| Vitamin A 270ug | 30% |
| Choline 220mg | 41% |
| Vitamin B1 0.57mg | 47% |
| Vitamin B2 0.44mg | 34% |
| Vitamin B3 6mg | 39% |
| Vitamin B6 0.67mg | 39% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 1.95ug | 81% |
| Vitamin C 16mg | 17% |
| Vitamin E 1.00mg | 7% |
| Vitamin K 150ug | 124% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.41mg | 0% |
| Iron, Fe 4.06mg | 37% |
| Magnesium, Mg 150mg | 36% |
| Phosphorus, P 750mg | 60% |
| Potassium, K 1040mg | 31% |
| Selenium, Se 45ug | 83% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 4.20mg | 38% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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