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Baked crusted fish with fennel salad
Serves: 4 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat
Rating: 5.0/5 ( 1 voted )
Ingredients
- 60 ml olive oil
- 2 garlic cloves crushed
- Grated zest of 2 lemons
- 100 g day old bread, crusts removed
- 2 tbsp freshly grated parmesan
- 2 tsp chopped fresh thyme
- 4 x 200 g white fish fillets
- Potatoes, to serve
For the fennel salad
- 1 medium head of fennel, trimmed (about 200 g)
- 50 g baby spinach leaves
- 1/2 bunch fresh flat leaf parsley
- 2 tbsp baby capers, drained
- A little extra virgin olive oil
- A little fresh lemon juice
- Salt and pepper
Instructions
- Preheat the oven to 190°C top/bottom heat. Heat the oil in a frying pan and fry the garlic and lemon zest over a low heat for 2 – 3 minutes until softened.
- Increase the heat to medium, add the breadcrumbs and stir-fry for 2 – 3 minutes until lightly golden. Remove from the heat, stir in the parmesan and thyme, season to taste.
- Heat a drizzle more oil in an ovenproof frying pan and fry the fish skin side down for 1 minute to sear the flesh. Turn the fish over and carefully top with the breadcrumb mixture (don’t worry if some falls into the pan).
- Transfer to the oven and bake for 6 minutes. Remove from the oven and leave to rest for 5 minutes.
- Serve the crumbed fish with the salad and boiled potatoes.
For the salad
- Using a mandolin or sharp knife, very thinly slice the fennel into a bowl, add the spinach, parsley and capers to the bowl. Add a splash of oil and lemon juice, season to taste.
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