RECIPE

Herby panko-crumbed fish

Serves: 6 kids
Cooks In: 15 minutes

Herby panko-crumbed fish

Make your Friday night fish and chips at home for a much healthier treat! Crumbed fish is always popular, especially with kids.

You can use any firm white fish for this recipe – gurnard, terakihi or snapper are great. Get the kids involved with crumbing the fish – it’s fun for them to do. Serve this light crispy crumbed fish with twice cooked hand-cut chips, homemade tomato sauce and pink mayo. This menu would be great for a kids birthday party as well – along with lemon, lime and raspberry fizz and frozen fruit pops for a real treat!

Ingredients

Print Recipe

  • gurnard, terakihi, snapper or other firm white fish 4 fillets
  • plain flour ¾ cup
  • celery or herb salt 1 teaspoon (or normal salt)
  • eggs 2, lightly beaten
  • panko breadcrumbs 1 ½ cups
  • fresh parsley 2-3 tablespoons, chopped
  • oil for frying

Method

  1. Cut each fillet into 2-3 even strips. Take three bowls: combine the flour and celery salt in one, put the egg in another, and combine the crumbs and parsley in the last bowl. Dip each fish strip first in the flour, then the egg and lastly coat in crumbs. Cover and chill until ready to cook.

  2. Heat a 5cm depth of oil in a medium saucepan. Cook the fish, a few strips at a time, until golden and cooked through. Keep warm while cooking the remaining fish.

    You can also bake the fish for a healthier version. Arrange in a single layer on a lined tray and spray lightly or drizzle with oil. Bake for 10-12 minutes at 180°C or until fish is starting to flake and the crumbs are lightly toasted.

Nutritional Information Per Serving
Kilojoules
1094
Calories
258
Carbs
27.2 g
Sugar
0.9 g
Total Fat
5 g
Protein
27.2 g

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