Weigh-Less

LEMON AND PARMESAN CRUSTED FISH FILLETS

 1 Serve = ½ CC + 1½ Protein + 2 Fat
 Serves 4

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Ingredients


• 40g breadcrumb
  
• Grated zest of 1 lemon
  
• 30g parmesan cheese, grated
  
• 60ml parsley, chopped
  
• Salt and pepper
  
• 4 x 175g Skinless fillets of firm white fish (such as hake, Kingklip Cod)
  
• 20ml (4 tsp) oil
  
• 20ml (4 tsp) butter
  
• Juice of 1 lemon
  

Mix the breadcrumbs with the grated lemon zest, Parmesan, chopped parsley, salt and pepper. Season fish fillets with mixed herbs, salt and pepper. Heat the oil in a non-stick pan and pan-fry until just tender, for 2-3 minutes. Turnover and sprinkle with the crumb mixture. Brown in the pan under a hot preheated grill for 2-3 minutes. Add the butter to the pan with the juice of 1 lemon. Melt around the fish and serve with vegetables from daily allowance.