With all the talk this week to remind us of the need for healthy eating and regular exercise, we thought we’d get into the spirit of things by offering a seafood meal for this weekend’s recipe. Most dietitians recommend at least two serves of seafood weekly.
This recipe is simple and delicious but is also low in calories and good for the entire family. It’s also very quick to prepare and cook so works just as well on a weeknight as on the weekend.
We’ve used blue eye trevalla, but you can use any type of firm white fish.
Serves 4
Ingredients
4 x fillets of blue eyed trevalla (or other white fish)
2 tablespoons olive oil
1 tablespoon fresh lime juice
1 tablespoon light mayonnaise
½ cup fresh breadcrumbs
2 cloves garlic, crushed
black pepper
½ cup fresh breadcrumbs
1½ tablespoons butter, melted
2 tablespoons chopped fresh parsley
Method
1. Preheat oven to 200°.
2. Place olive oil, lime juice, mayonnaise,, garlic and pepper in a small bowl.
3. Coat each fish fillet well with the mixture.
4. Roll each fillet in breadcrumbs and drizzle with melted butter.
5. Bake for approximately 15-20 minutes depending on the efficiency of your oven and the size of the fillets. The fish is cooked properly when it flakes easily when you touch it with a fork.
6. Top with parsley before serving.
Serving suggestion
This is delicious with seasonal greens and mashed potato or, if you want to encourage the kids to eat seafood, serve with chips baked in the oven (rather than deep fried).
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