Photo of Oven-baked fish with coriander seed crumble by WW

Oven-baked fish with coriander seed crumble

9
6
4
SmartPoints® value per serving
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

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

white fish

600 g, (4x150g) firm variety

potato

400 g, chopped

skim milk

¼ cup(s), (60ml)

baby spinach leaves

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.

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.

Start eating better than ever!