Oven-baked fish with coriander seed crumble

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Total Time:
30min
Prep:
15min
Cook:
15min
Serves:
4
Difficulty:
Easy

Coriander seeds have a spicy, citrus- like flavour which makes them the perfect partner to fish. Lightly crush and add to breadcrumbs, pistachio, parsley, lemon and mustard to make a great crumb for fish.

Ingredients
  • 70 g Breadcrumbs, (1 cup made from wholemeal bread)
  • 35 g pistachios, (1/4 cup) finely chopped
  • 1/4 cup(s) fresh flat-leaf parsley, chopped
  • 1 tbs lemon juice
  • 2 tsp ground coriander, seeds, lightly crushed
  • 2 tsp dijon mustard
  • 600 g white fish, raw, (4x150g) firm variety
  • 400 g potato, chopped
  • 1/4 cup(s) skim milk, (60ml)
  • 80 g baby spinach leaves, chopped
  • 1 medium lemon(s), wedges to serve
Instructions

Preheat oven to 180°C or 160°C fan-forced. Line a baking tray with baking paper.

Combine breadcrumbs, pistachios, parsley, juice, coriander seeds and mustard in a bowl. Place fish on prepared tray and top with breadcrumb mixture. Bake for 15 minutes until golden and cooked through.

Meanwhile, boil, steam or microwave potatoes until tender. Drain. Mash in a large bowl with milk. Season with salt and pepper. Stir in spinach. Cover to keep warm.

Serve fish with mashed potato and lemon wedges.

Notes
SERVING SUGGESTION: Steamed green beans. TIPS: Use a mortar and pestle to crush coriander seeds. Alternatively, place seeds on a chopping board and gently crush them with a rolling pin. You can use any firm white fish fillets for this recipe, such as ling, blue-eye trevalla, snapper or flathead.

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