Fish fillets with lemon and rosemary crust
Looking for a delicious and creative way to use up leftover bread? Then you’ve come to the right place with our fish fillets with lemon and rosemary crust! This recipe adds a delicious twist to white fish, transforming it into a crispy and flavorful meal. The combination of tangy lemon and fragrant rosemary perfectly complements the delicate taste of the fish. The crust provides a delicious crunch that will make your taste buds dance with joy. Say goodbye to boring seafood dishes and hello to a delicious and inventive way to enjoy your seafood!
Ingredients
- 4 white fish fillets (hake is sustainable)
- 2 rosemary sprigs, chopped leaves or 1 tsp dried
- 50g bread (approx. 2 slices), torn into pieces
- Zest 2 lemons and add the wedges to serve
- 1 tbsp olive oil
Tip
Fine fish & chips
Cut 1 kg of potatoes into wedges. Mix with
1 tbsp olive oil and 1 tbsp spices
Flour, then roast at 200°C for 30 minutes.
Fan 180°C/Gas 6 until cooked through. Prepare the…Prepare
Fish, as above, sitting on 4 cherry vines
Place tomatoes on the tray next to it and cook
as above while keeping the chips warm.Tip
While you have the food processor
out, why not make double the amount?
of the crust and freeze half for next time –
Simply sprinkle on top straight from the freezer bag.
Preparation steps
- Preheat the grill to medium heat
- Place the fish fillets on a baking sheet, skin side up
- Grill the fish for 4 minutes
- In a food processor, combine rosemary, bread, lemon zest and spices
- Grind the ingredients until fine crumbs form
- Turn the fish over
- Press a quarter of the breadcrumb mixture onto the top of each fillet
- Drizzle olive oil over the fillets
- Grill the fish for another 4 minutes or until the crust is golden brown and the fish is cooked through and falling apart easily
- Serve the fish with buttered new potatoes and lemon wedges
- Squeeze the lemon wedges over the fish
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 184 | 6g | 1g | 6g | 0g | 0g | 26g | 0.51g |
.
Equipment and tools
- Food processor or blender
- sheet
- parchment paper
- Fish spatula or slotted spatula
- Knife
- cutting board
- Zester or grater
Allergen information
This recipe contains the following allergens:
- Gluten (from bread)
Storage and leftovers
If there are any leftovers, you can store them in an airtight container in the refrigerator for up to 2 days.
Health Benefits of Lemon and Rosemary Crusted Fish Fillets
Fish is widely known for its numerous health benefits and when combined with lemon and rosemary it becomes a delicious and nutritious meal. This article highlights some of the health benefits of lemon and rosemary crusted fish fillets and why you should consider adding them to your regular diet.
1. Excellent source of protein
White fish fillets such as hake are a high-quality source of protein. Protein is essential for building and repairing tissue, as well as supporting healthy muscle growth and overall development. Including protein-rich foods in your diet can also be helpful in weight control because it helps you feel fuller for longer.
2. Rich in Omega-3 fatty acids
Fish, especially fatty fish like hake, is an excellent source of omega-3 fatty acids. Omega-3 fatty acids are essential fats that have numerous health benefits, including reducing inflammation, improving heart health and supporting brain function. Eating fish regularly can help reduce the risk of heart disease and contribute to better brain health.
3. Strengthens the immune system
Lemons, used in this recipe for their peel, are a rich source of vitamin C. Vitamin C is known to boost the immune system and help protect against common illnesses such as colds and flu. Including lemon in your diet can also improve digestion and improve skin health.
4. Antioxidant power
In addition to being a fragrant herb, rosemary is also a powerful source of antioxidants. Antioxidants help protect the body from free radicals, which can damage cells and lead to various diseases. Incorporating rosemary into your meals can contribute to better overall health and well-being.
5. Low calorie
This recipe for lemon rosemary crusted fish fillets is not only full of nutrients, but also low in calories. It is a healthy meal for anyone who is watching their weight or wants to eat a balanced diet.
In total
Combining white fish fillets with lemon and rosemary not only enhances the flavor of the dish but also provides a number of health benefits. From being an excellent source of protein and omega-3 fatty acids to boosting the immune system and providing antioxidants, this recipe is a win-win for taste and health.
