You can’t really go past fish and chips for a delicious family dinner and this lemon and herb crumbed fish is my take on the homemade version.
Seafood contributes many beneficial nutrients to our diet but one of the most important is omega-3 fatty acids. Omega-3 fats are used in our bodies to help reduce inflammation and they’re essential for brain development and cardiovascular health. So as a general rule I try to include seafood on our meal plan at least once or twice each week. Some ways I make it economical is to use canned salmon and tuna or to bulk buy frozen fillets of quality fish and use these in various recipes. Once a month I’ll splash out and buy some fresh salmon or flathead for us to enjoy but most weeks it comes in the way of canned or frozen varieties to help keep within our budget. I find that this recipe works well with frozen hoki fillets, flathead fillets, snapper or barramundi. I also try to buy wild caught if possible and look for the sustainable seafood logo on any packaged fish I buy.
The recipe for this lemon and herb crumbed fish calls for quinoa flakes to use for the crumb. This makes for a nice gluten-free option if you require it and whilst we aren’t a gluten-free family I like to use the quinoa flakes as a point of variety in our diet. They make an easy high protein and fibre rich substitute in almost any recipe that calls for breadcrumbs. You can of course use regular breadcrumbs for this recipe if that is what suits you and your family.
We love to serve this lemon and herb crumbed fish up family style with a bunch of different sides depending on the season. In warmer months it’s great with oven-baked chips and a salad platter. In the cooler months we love it with peas, roast potatoes and veggies. And always with this simple homemade tartare sauce.
You can leave the fillets whole when cooking or you can make ‘fish finger’ shapes to make it more manageable and inviting for smaller children. I’ve served this dish to my kids since they were self feeding, just be sure to cut up the fish into manageable pieces, this may mean into batons the size of your finger or into smaller bite-size pieces, whichever you are most comfortable giving to your child. And don’t forget to always check for any stray bones before serving. I’ve also used this fish to make fish burgers and tacos which always go down a treat.
One Family One Meal: Lemon and Herb Crumbed Fish
- 1 cup Quinoa flakes sometimes called rolled quinoa (or use breadcrumbs)
- 1/4 cup grated parmesan
- 2 tbsp parsley finely chopped
- zest of one lemon
- 1/2 tsp garlic powder
- 2 eggs lightly beaten
- 1/2 cup flour I use spelt but wheat or gluten-free mix will also work
- 500 grams skinless white fish fillets I find hoki or flathead work best
- olive oil
Set up your crumbing station with 3 bowls. Place the flour in one bowl, the eggs in another. Add the quinoa flakes, parmesan, parsley, lemon zest and garlic powder to the third bowl and mix until combined.
Prepare your fish fillets. You can leave them whole if it suits you or cut them into finger shapes if you have small children. Sometimes I do whole fillets for the adults and smaller shapes for the kids.
Take a piece of fish and coat it in the flour. Dust off any excess and dip it into the egg. Shake off any excess and place the fish in the coating mixture until evenly coated. Set aside on a tray or plate. Repeat for the rest of the fish.
Heat oil in a large heavy based pan, enough so that the bottom of the pan is entirely covered. Place the fish in the oil and cook until crumb is golden brown, about 3-5 mins each side. If your crumb is golden but your fish isn’t cooked through I like to pop mine in a 180 celsius oven for around 5 mins to finish cooking. This way your crumb won’t burn and your fish won’t dry out.
Drain the fish on paper towel and serve with your favourite sides. See my favourite ways to serve ours above.