Italian fish - 365 dish a day

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 393.9
  • Total Fat: 17.8 g
  • Cholesterol: 145.5 mg
  • Sodium: 274.1 mg
  • Total Carbs: 12.8 g
  • Dietary Fiber: 1.5 g
  • Protein: 43.2 g

View full nutritional breakdown of Italian fish - 365 dish a day calories by ingredient
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Number of Servings: 2


    Whiting (fish), 346 grams(remove)
    Flora - Salt reduced spread, 12 gram(s)(remove)
    *Ian's Panko Breadcrumbs, Original, 25 gram(s)(remove)
    Walnuts, 12 grams(remove)
    Rosemary, dried, 2 tsp(remove)
    Parsley, dried, 1 tbsp(remove)
    Garlic, 2 tsp(remove)
    *chilli, 1 tbsp(remove)
    1/2 lemon rind and juice


Try using different oil for the dressing as this will give it a different taste.


Preheat oven to 200 degrees Celcius/400 degrees f/Gas mark 6.

Melt marg in a saucepan over a low heat, stirring constantly.
Remove the pan from the heat and add the breadcrumbs, walnuts, the rind and juice of 1/4 lemon, half the rosemary anf half the parsley, stirring to mix.
Press the breadcrumb mixture into over the top of the fish.
Place fish in a shallow lined roasting tray.
Roast the fish in the oven for 25 - 30 miins.
mix the garlic, the remaining lemon juice and rind, rosemary, parsley and the chilli together in a bowl.
Beat in the sesame oil and mix to combine.
Drizzle the dressing over the fish as as they are cooked.

Serving Size: makes 2 servings

Number of Servings: 2

Recipe submitted by SparkPeople user BECKYBOO08.

TAGS:  Fish | Dinner | Fish Dinner |

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