Crumbed fish with parsley and lemon

    Crumbed fish with parsley and lemon

    10saves
    1hour


    Be the first to make this!

    Gremolata is an Italian mixture of parsley, lemon rind and garlic. This recipe uses the gremolata with breadcrumbs to make a tasty topping for fish, which is baked with tomatoes and zucchini and served with a saffron mash.

    Ingredients
    Serves: 4 

    • 2 lemons
    • 2/3 cup fresh wholemeal breadcrumbs
    • 3 tablespoons chopped parsley
    • 2 garlic cloves, crushed
    • pepper to taste
    • 4 chunky pieces of skinless white fish fillet, about 130 g each
    • 2 teaspoons wholegrain mustard
    • 3 roma tomatoes, quartered
    • 1 large zucchini, thinly sliced diagonally
    • 1 tablespoon extra virgin olive oil
    • SAFFRON MASH
    • 1 kg potatoes, peeled and cut into chunks
    • 1 teaspoon saffron threads
    • 3 tablespoons low-fat milk
    • pepper to taste

    Directions
    Preparation:30min  ›  Cook:25min  ›  Extra time:5min  ›  Ready in:1hour 

    1. Preheat the oven to 200ºC.
    2. Finely grate the rind and squeeze the juice from 1 of the lemons. Mix the rind with the breadcrumbs, parsley and garlic, and season with pepper.
    3. Place the fish fillets in a lightly oiled, large ovenproof dish. Spread the mustard evenly over the top of the fish, then sprinkle over the lemon juice. Arrange the tomatoes and zucchini around the fish. Cut the remaining lemon into 4 wedges and put these into the dish, too.
    4. Spoon the breadcrumb mixture over the fish and press down lightly. Drizzle with the olive oil. Bake the fish for 25 minutes or until it flakes easily and the topping is crisp.
    5. Meanwhile, to make the saffron mash, place the potatoes in a saucepan, cover with boiling water and add the saffron. Cook the potatoes for 15–20 minutes or until tender. Drain the potatoes and mash with the milk. Season with pepper. Serve the fish with the saffron mash, tomatoes and zucchini.

    Variations

    For a special occasion, bake the fish fillets in individual ovenproof dishes. Slice the tomatoes, and replace the zucchini with one red or yellow capsicum, seeded and chopped. Place a piece of fish in each dish and arrange the sliced tomatoes on top. Scatter over the capsicum and then the breadcrumb mixture, and bake for 20 minutes. Garnish with wedges of lemon.
    • If you want to make an oaty topping, you can replace a third of the breadcrumbs with rolled oats. You can also replace the lemon rind with orange rind and add some snipped fresh chives to the breadcrumb topping.

    HEALTH HINT

    Tomatoes are full of healthy compounds, like vitamin C and carotenoids, which act as antioxidants and may protect against heart disease and cancer. When you cook tomatoes, the antioxidant lycopene becomes more readily available to the body; a small amount of oil, as in this recipe, is thought to help its absorption by the body.

    Recently Viewed

    Reviews (0)

    Write a review

    Click on stars to rate