1 Serve = ½ CC + 1½ Protein + 2 Fat
Serves 4
Prep : 5 min
Cook : 5 - 10 min
Ingredients
- 40g breadcrumb
- Grated zest of 1 lemon
- 30g parmesan cheese, grated
- 60ml parsley, chopped
- Salt and pepper
- 4 x 175g Skinless fillets of firm white fish (such as hake, Kingklip Cod)
- 20ml (4 tsp) oil
- 20ml (4 tsp) butter
- Juice of 1 lemon
Instructions
- Mix the breadcrumbs with the grated lemon zest, Parmesan, chopped parsley, salt and pepper.
- Season fish fillets with mixed herbs, salt and pepper.
- Heat the oil in a non-stick pan and pan-fry until just tender, for 2-3 minutes.
- Turnover and sprinkle with the crumb mixture.
- Brown in the pan under a hot preheated grill for 2-3 minutes.
- Add the butter to the pan with the juice of 1 lemon.
- Melt around the fish and serve with vegetables from daily allowance.