Herb Crusted Fish

Lemon and thyme create plenty of flavour in this healthy, low-fat fish recipe which is ideal for spring.

The ingredient of Herb Crusted Fish

• 500g chat potatoes
• 1 bunch lemon thyme
• 1 lemon rind finely grated thinly sliced
• 1 4 cup plain flour
• 4 150g each firm white fish fillets we used ling
• 1 garlic clove thinly sliced
• olive oil cooking spray
• 80g mixed salad leaves to serve

The Instruction of herb crusted fish

• place potatoes in single layer in a large bamboo steamer over a saucepan of boiling water steam potatoes for 15 20 minutes or until tender
• meanwhile remove leaves from 2 lemon thyme sprigs combine lemon rind flour and half the lemon thyme leaves on a shallow plate coat both sides of fish fillets in flour mixture
• using a sharp knife cut through each fish fillet lengthways to form a pocket do not cut all the way through fill each pocket with 1 lemon thyme sprig a quarter of the lemon slices and a quarter of the garlic secure with toothpicks
• spray a frying pan with oil and heat over medium heat cook fish in batches for 2 minutes each side or until cooked through place fish on plates sprinkle with remaining thyme leaves and season with pepper serve with potatoes and salad leaves

Nutritions of Herb Crusted Fish

fatContent: 260 51 calories
saturatedFatContent: 2 1 grams fat
carbohydrateContent: 0 3 grams saturated fat
sugarContent: 23 4 grams carbohydrates
fibreContent: n a
proteinContent: n a
cholesterolContent: 23 4 grams protein
sodiumContent: 69 milligrams cholesterol

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