Name: Cheese-crumbed fish fillets with stir-fried vegetables
Cook time: 30 min
Total time: 30 min
Yield: 4
Ingredients: 1 cup (70g) stale wholemeal breadcrumbs; 1/2 cup (45g) rolled oats; 1 tablespoon rinsed, drained capers, chopped finely; 2 teaspoon lemon rind, finely grated; 1/4 cup (20g) romano cheese, finely grated; 1/4 cup fresh flat-leaf parsley, finely chopped; 1 tablespoon sesame oil; 4 x 200g firm white fish fillets; 1/2 cup (75g) plain flour; 2 egg whites, beaten lightly; 1 large_piece (180g) carrot, cut into thin strips; 2 (200g) trimmed celery stalks, cut into thin strips; 1 medium_piece (200g) green capsicum, cut into thin strips; 6 green onions, chopped finely; 1 fresh small red thai chilli, seeded, chopped finely; 1 tablespoon sesame seeds

Ingredients

1 cup (70g) stale wholemeal breadcrumbs

1/2 cup (45g) rolled oats

1 tablespoon rinsed, drained capers, chopped finely

2 teaspoon lemon rind, finely grated

1/4 cup (20g) romano cheese, finely grated

1/4 cup fresh flat-leaf parsley, finely chopped

1 tablespoon sesame oil

4 x 200g firm white fish fillets

1/2 cup (75g) plain flour

2 egg whites, beaten lightly

1 large_piece (180g) carrot, cut into thin strips

2 (200g) trimmed celery stalks, cut into thin strips

1 medium_piece (200g) green capsicum, cut into thin strips

6 green onions, chopped finely

1 fresh small red thai chilli, seeded, chopped finely

1 tablespoon sesame seeds

Method

1.Preheat oven to 220°C (200°C fan-forced).

2.Combine breadcrumbs, oats, capers, rind, cheese, parsley and oil in medium bowl.

3.Coat fish in flour, shake off excess, dip in egg white, then in breadcrumb mixture.

4.Place fish, in single layer, in baking dish, bake uncovered, about 15 minutes or until cooked through.

5.Meanwhile, stir-fry carrot in heated wok. Add celery, capsicum, onion, chilli and sesame seeds, stir-fry until vegetables are just tender.

6.Serve sliced fish on stir-fried vegetables.

You could use any firm-fleshed white fish fillets for this recipe we used blue-eye. Make the breadcrumbs from bread that is at least a day old, grate or process stale bread to make crumbs. Fish can be crumbed several hours ahead, store, covered, in the refrigerator.
Note

Women's Weekly Food

Trusted by home cooks for 90 years, The Australian Women’s Weekly’s Test Kitchen and cookbooks hold a singular place in shaping home cooking within the Australian culinary landscape. Today, the AWW Test Kitchen in Sydney is a thriving hub for food content, connected to two bustling photographic studios where a talented team of Australia’s best recipe developers, art directors, editors and photographers create our world class food content. Our recipes are thoroughly tested and tasted and given the Test Kitchen tick of approval, guaranteeing you’ll get great results in your home kitchen.

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