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Herb-crusted fish

October 4, 2012

I cook seafood at least once a week, often more. Sunday is sometimes mussel night as our rubbish bins are emptied first thing Monday morning so there’s no need to worry about the shells going off.  

Incidentally, if you’re ever worried about having smelly seafood remains or meat bones sitting aroundin your bin for a couple of days, simply wrap them up after a meal and store them in the freezer until bin night. Thanks to my sister Lynne for that useful tip.

Mostly we eat our fish fillets or cutlets simply dredged in herb-seasoned flour and cooked in a little vegetable oil. However, occasionally I like a change so this is what we had the other night using some fish I picked up at the market – fish baked with a herb crust.

herb-crusted fish

Herb-crusted fish

4 fish cutlets – skinned or not as you fancy
1 cup fresh breadcrumbs
2 tablespoons each finely chopped parsley and basil
zest of 1 lemon
2 tablespoons olive
1 tablespoon vegetable oil for frying

Pre-heat oven to 200C.

Place the fish skin side down on a plate. Mix the breadcrumbs, herbs, zest and olive oil  together and press into the uppermost side the fish.

Using a frying pan that can be placed in the oven, heat a tablespoon of vegetable oil and place the fish skin side down in the pan and cook for two or three minutes.

Place the pan in the oven and bake until the fish is cooked right through and the crumb topping is crispy.

Serve with a salad or with roasted vegetables.

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