Wasabi Crumbed Fish Recipe

How to Make Wasabi Crumbed Fish?

 

Serve: 8
 

Ingredients:

  • 1 1/2 cups / 50 g / 1 1/2 oz) cornflakes

  • 1 1/2 cups / 120 g / 4 oz fresh breadcrumbs

  • 1/2 teaspoon paprika

  • 2 sheets nori, torn roughly

  • 8 x 150 g / 5 oz pieces white fish fillets

  • plain flour, for dusting

  • 1 egg white

  • 2 tablespoons skim milk

  • 2 spring onions, thinly sliced

    For wasabi cream:

  • 1 cup / 250 ml / 8 oz low-fat natural yoghurt

  • 2 teaspoons wasabi

  • 2 tablespoons light mayonnaise

  • 2 teaspoons lime juice

Preparation:

  1. Preheat the oven to 180C / 350F.

  2. In a food processor, place the cornflakes, breadcrumbs, paprika and nori. Process until the nori is finely chopped.

  3. In a bowl, combine the egg white and milk. Mix well.

  4. Dust the fish lightly with plain flour. Then dip into the egg white-milk mixture, followed by the breadcrumb mixture. Press the crumb mixture on firmly, then keep in the refrigerator for 20 minutes.

  5. Line a sheet of non-stick baking paper over a baking tray. Place the fish on the paper.

  6. Transfer to the oven and bake for approximately 20 minutes. The fish should flake easily when tested with a fork.

  7. To prepare the wasabi cream, mix the yoghurt, wasabi, mayonnaise and lime juice together in a bowl.

  8. Spread a spoonful on top of the fish. Sprinkle with spring onion and serve immediately.

Nutrition per serving:

  • 300 kcalories, protein 30 g, fat 5 g, carbohydrate 25 g, dietary fiber 2 g, cholesterol 100 mg

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