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Baked Fish With Courgette Crumb Topping Recipe

Baked Fish With Courgette Crumb Topping Recipe

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Ingredients:

Serving

85 g fresh breadcrumbs (2 thick slices of bread)
2 tbsp olive oil
1 courgette, finely grated
2 tbsp fresh parsley, chopped
50 g parmesan cheese, grated
1 lemon , zest
1/2 tsp salt and pepper
2 white fish fillets, tarakihi , hapuka or snapper

Directions:

Mix together the breadcrumbs, oil courgette, parsley, cheese and lemon zest, then season.
Put the fish on a oiled baking tray. Press crumbs firly onto each fillet so they stick.
Bake at 180 degrees C for 15-20 minutes untill the fish is just cooked and the topping is golden.
Serve with asparagus spears and new potatoes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	428.79 Kcal (1795 kJ)
Calories from fat	224.04 Kcal
		% Daily Value*
Total Fat	24.89g	38%
Cholesterol	87.19mg	29%
Sodium	1110.68mg	46%
Potassium	696.64mg	15%
Total Carbs	11.49g	4%
Sugars	2.01g	8%
Dietary Fiber	1.41g	6%
Protein	37.78g	76%
Vitamin C	20.4mg	34%
Iron	2.8mg	15%
Calcium	416.1mg	42%

Amount Per 100 g
Calories	156.04 Kcal (653 kJ)
Calories from fat	81.53 Kcal
		% Daily Value*
Total Fat	9.06g	38%
Cholesterol	31.73mg	29%
Sodium	404.18mg	46%
Potassium	253.51mg	15%
Total Carbs	4.18g	4%
Sugars	0.73g	8%
Dietary Fiber	0.51g	6%
Protein	13.75g	76%
Vitamin C	7.4mg	34%
Iron	1mg	15%
Calcium	151.4mg	42%

* 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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