Crispy Parmesan panko fish with an asparagus pea avocado feta sa

Name: Crispy Parmesan panko fish with an asparagus pea avocado feta sa
Ingredients: 3 large potatoes; 1 tbsp mixed herbs; 1 tbsp paprika; 1 tsp fennel seeds; 2 bunches asparagus; 1 cup peas - defrosted; 1 apple; 1/2 red onion; 1 cup parsley - finely diced; 15g chives (1/2 cup); 1 capsicum; Juice of 1 lemon; 1 large avocado; 60g feta; 700g fresh white fish - cut into large bites; 1 cup Parmesan; 1.5 cup panko crumbs; 1/2 cup corn flour; 3 eggs - whisked; Garlic butter (I used the new

10 steps

Crispy Parmesan panko fish with an asparagus pea avocado feta salsa 3 large potatoes 1 tbsp mixed herbs 1 tbsp paprika 1 tsp fennel 2 bunches asparagus 1 cup peas - defrosted 1 apple 1/2 red onion 1 cup parsley - finely diced 15g chives (1/2 cup) 1 capsicum Juice of 1 lemon Drizzle extra virgin OO 1 large avocado 60g feta 700g fresh white fish - cut into large bites 1 cup Parmesan 1.5 cup panko crumbs 1/2 cup corn flour 3 eggs - whisked Garlic butter (I used the new Serve with chilli sriracha Mayo or tartare sauce Pre heat oven to 200 fan bake. Chop the potatoes into wedges. Place on a baking tray. Drizzle with olive oil, season well with salt and pepper add mixed herbs, fennel seeds and paprika. Bake until crispy (30-40 mins) Blanch the chopped asparagus & peas for 40 seconds then immediately run them under cold water. Drain and set aside in a large bowl. Dice the apple, red onion, parsley, capsicum, chives. Add these to the asparagus & peas. Season with S&P a good drizzle of extra virgin OO and the lemon juice. Stir well. Gently fold through the chopped avocado and feta. Set aside. Add the Parmesan & panko together. Then dip the fish pieces into the egg wash, cornflour and then the panko Parmesan mix. Fry the fish bites in two pans with a lots of garlic butter and some olive oil until crispy and cooked through. Serve it on a platter with some chilli Mayo on the side. YUMMO! Serves 4

Updated at: Sat, 28 Sep 2024 04:37:09 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories712.1 kcal (36%)

Total Fat21.6 g (31%)

Carbs91.9 g (35%)

Sugars14.2 g (16%)

Protein39.7 g (79%)

Sodium651 mg (33%)

Fiber15.2 g (54%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Pre heat oven to 200 fan bake.

Step 2

Chop the potatoes into wedges. Place on a baking tray. Drizzle with olive oil, season well with salt and pepper add mixed herbs, fennel seeds and paprika.

Step 3

Bake until crispy (30-40 mins)

Step 4

Blanch the chopped asparagus & peas for 40 seconds then immediately run them under cold water. Drain and set aside in a large bowl.

Step 5

Dice the apple, red onion, parsley, capsicum, chives. Add these to the asparagus & peas. Season with S&P a good drizzle of extra virgin OO and the lemon juice. Stir well.

Step 6

Gently fold through the chopped avocado and feta. Set aside.

Step 7

Add the Parmesan & panko together. Then dip the fish pieces into the egg wash, cornflour and then the panko Parmesan mix.

Step 8

Fry the fish bites in two pans with a lots of garlic butter and some olive oil until crispy and cooked through.

Step 9

Serve it on a platter with some chilli Mayo on the side. YUMMO!

Step 10

Serves 4