Crispy oven-baked fish with lime mango salsa
2
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Bring a bit of zing to dinner time with this vibrant dish of homemade fish goujons, served with a sweet and sour mango, lime and tomato salsa.
Ingredients
Calorie controlled cooking spray
8 spray(s)
Breadcrumbs, dried
60 g, panko
Onion granules
3 g
Egg, whole, raw
1 large, raw
Cod, raw
400 g, cut into 24 goujons
Spinach
200 g
Mango
1 medium, peeled, stone removed and diced
Tomato
1 large, finely chopped
Coriander, fresh
5 g
Lime Juice, Fresh
1 tablespoon(s)
Instructions
1
Preheat the oven to 220°C, fan 200°C, gas mark 7. Mist a baking tray with cooking spray. On a large plate, combine the breadcrumbs and onion granules. In a shallow bowl, lightly beat the egg. Season the cod pieces.
2
Dip the cod one piece at a time into the egg, letting any excess drip off, then toss in the crumbs. Transfer the cod goujons to the tray and mist well with cooking spray. Bake for 4 minutes, then turn them over and cook for another 4 minutes until crisp and golden.
3
Meanwhile, in a medium bowl, combine the mango, tomato, coriander and lime juice. Season to taste.
4
Divide the spinach between plates. Top with the goujons and serve with the salsa.
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