Global
Oven 'Fried' Fish
Flaky white fish in a crisp golden crumb, oven-baked instead of battered and fried. Light, quick and clean.
~25 mintotal~241 kcalper serving~32g protein~16g carbs~4g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.
Ingredients
- 4 white fish fillets
- 1 egg, beaten
- 1 cup wholemeal breadcrumbs
- Zest of 1 lemon
- 1 tsp dried herbs
- Salt & pepper
- Olive oil spray
Cooking Steps
Preheat the oven to 200°C (400°F).
Dip the fish in egg, then coat in the breadcrumbs mixed with lemon zest and herbs.
Lay on a lined tray and mist with olive oil.
Bake 15–18 minutes until golden and the fish flakes.
Serve with baked sweet potato fries and lemon.
Optional Enhancements
- Almond flour crumb for gluten-free
- Add parmesan to the crumb
- Serve with minted peas
Plant & Growing Tips
Lemon
- Plant lemon trees in full sun, ensuring at least 6-8 hours of direct sunlight daily for best fruit production.
- Provide consistent watering, especially during dry periods and when fruits are developing, allowing the topsoil to dry slightly between waterings.
- Grow in large containers in colder climates so trees can be moved indoors during winter to protect from frost.
Natural Pest Control
- Monitor new lemon growth for citrus leaf miners and apply neem oil spray as a preventative measure.
- Hand-pick snails and slugs from around the base of the plant or use copper tape barriers to deter them.
- Spray aphids with a strong stream of water or a mild insecticidal soap solution if infestations occur.
Harvest
Lemon
- Harvest lemons when they are fully yellow, firm, and feel heavy for their size, indicating they are juicy.
- Cut the lemon from the branch rather than pulling to avoid damaging the tree and to ensure a clean break.
Storing & Freezing
Best fresh; fridge 1 day.
