Thread: Baked fish with a herb and lemon crust

I usually make bake fish and I'm pretty satisfied with how I make them. After I found this recipe at channel4, it made me curious. Aside from the fact that it only has 286 calories per serving, I have no doubt that this recipe would taste so much better than my own version. Well, I would know that tonight since I plan to make this for dinner.

Ingredients

1 tbsp extra-virgin olive oil, plus extra for greasing
4 x 175g skinned thick white fish fillets, such as hake, haddock or sustainably caught cod
4 slices white bread, toasted and crusts removed
1 garlic clove, crushed
Finely grated zest of 1 small lemon, plus 1 tsp lemon juice
15g pack each fresh tarragon, fresh chives and fresh flatleaf parsley
4 tbsp extra-light mayonnaise
3 tbsp natural yogurt
1/2 tsp Dijon mustard
4 cocktail gherkins, finely chopped
1 tbsp capers, drained and finely chopped

Directions

1. Preheat the oven to 230°C/fan 210°C/gas 8. Line a baking sheet with baking paper and lightly grease with oil. Season the fish all over and put, skinned-side down, on the paper.

2. Break the toast into a food processor, add the garlic and lemon zest and whizz into fine crumbs. Add 25g of the mixed fresh herbs and whizz again, until the herbs are finely chopped. Add the lemon juice and oil, season and whizz briefly to mix.

3. Carefully press the breadcrumb mixture onto each piece of fish. Slide the sheet onto the top shelf of the oven and bake for 10-12 minutes or until the topping is golden and the fish is opaque and cooked through.

4. Meanwhile, make the tartare sauce. Chop the remaining herbs (reserve a few chives to garnish the sauce) and mix with the mayonnaise, yogurt, mustard, gherkins, capers and a little salt. Serve the fish on warmed plates with the tartare sauce and grilled halved tomatoes and sugar snaps, if you like.


Nutritional Information

Serves 4
Per serving:
286 calories
9.5g fat (1.5g saturated)
35.6g protein
15.6g carbs
1.6g salt