Sign up to Healthy Kids
Sign up to receive more great ideas and recipes
Crispy fish
A healthy alternative to deep-fried fish. Look out for fish on special. Plain, uncrumbed frozen fish fillets are also a good alternative to fresh fish.
Ingredients
- 4 fish fillets, skinned and boned
- 4 tablespoons flour
- 1 egg, beaten
- 1 tablespoon low-fat milk
- 1 cup breadcrumbs
- 1 tablespoon lemon pepper seasoning (or zest of 1 lemon)
Method
- 1. Preheat the oven to 220°C.
- 2. Rinse fish fillets in cold water and pat dry.
- 3. Set up in preparation to coat fish: Beat egg and milk together in a bowl. Mix breadcrumbs and lemon pepper (or zest) on a plate. Pour flour onto another plate.
- 4. Take one piece of fish and coat it in flour, gently shake off the excess, then dip in the egg mixture, then coat with breadcrumbs.
- 5. Repeat for the other pieces of fish - doing one at a time.
- 6. Place fish pieces on an oven tray that has been covered with tinfoil or baking paper.
- 7. Bake in oven for 10 minutes or until golden brown and cooked through. Turn over half-way through cooking.
- 8. Serve with salad and crunchy homemade [potato wedges](http://myfamily.kiwi/foods/recipes/crunchy+potato+wedges) or steamed vegetables and mashed potato.