Oven-baked fish with coriander seed crumble
4
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • 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
Dried breadcrumbs
70 g, (1 cup made from wholemeal bread)
Pistachios
35 g, (1/4 cup) finely chopped
Fresh flat-leaf parsley
¼ cup(s), chopped
Lemon juice
1 tbs
Ground coriander
2 tsp, seeds, lightly crushed
Dijon mustard
2 tsp
Skinless white fish, raw
600 g, (4x150g) firm variety
Potato(es)
400 g, chopped
Skim milk
¼ cup(s), (60ml)
Baby spinach
80 g, chopped
Lemon(s)
1 medium, wedges to serve
Instructions
1
Preheat oven to 180°C or 160°C fan-forced. Line a baking tray with baking paper.
2
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.
3
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.
4
Serve fish with mashed potato and lemon wedges.
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