Herb Crusted Fish Fillets Recipe

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Herb Crusted Fish Fillets
Herb Crusted Fish Fillets
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Ingredients:

Directions:

  1. Place pine nuts, oats and herbs in a food processor, process until finely chopped, add breadcrumbs and process to combine.
  2. Transfer some of the breadcrumb mixture to a shallow plate.
  3. Place flour and eggs in separate shallow bowls.
  4. Preheat oven to 180 degree celsius.
  5. Coat fish in flour, dip in egg, then coat in breadcrumb mixture, pressing crumbs on with fingertips to secure (top up breadcrumbs as required).
  6. Pour enough oil to cover the base of a large non-stick frying pan, heat over medium heat until hot.
  7. Cook fish for about 3 minutes each side (in batches if necessary - don't over crowd frypan) or until golden.
  8. Transfer to a wire rack over a baking tray.
  9. Place in oven and cook for 10 minutes or until fish is cooked through.
  10. Keep checking the fish, cooking time will vary depending on the thickness of the fillets.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 606.67 Kcal (2540 kJ)
Calories from fat 294 Kcal
% Daily Value*
Total Fat 32.67g 50%
Cholesterol 54.56mg 18%
Sodium 997.26mg 42%
Potassium 898.56mg 19%
Total Carbs 42.9g 14%
Sugars 5.64g 23%
Dietary Fiber 10.39g 42%
Protein 35.36g 71%
Vitamin C 8.4mg 14%
Iron 5.3mg 30%
Calcium 197.4mg 20%
Amount Per 100 g
Calories 236.4 Kcal (990 kJ)
Calories from fat 114.56 Kcal
% Daily Value*
Total Fat 12.73g 50%
Cholesterol 21.26mg 18%
Sodium 388.6mg 42%
Potassium 350.14mg 19%
Total Carbs 16.72g 14%
Sugars 2.2g 23%
Dietary Fiber 4.05g 42%
Protein 13.78g 71%
Vitamin C 3.3mg 14%
Iron 2.1mg 30%
Calcium 76.9mg 20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.1
    Points
  • 15
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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