Fish in our house is normally flake (shark) due to it's mild taste and smell and it generally comes battered, either with tempura or beer batter. But with me currently on my weight loss journey battered just doesn't fit into the equation.
Needless to say neither did flake as I am over it and fancied some other fish. At the market yesterday we purchased (and Noel did agree) Rockling fillets. A larger fillet but yet still mild although quite smelly. Without ruining the flavour of what was described as the "chicken of the sea" by the fishmonger I definitely didn't want to overkill the way it was cooked.
And I didn't.... this dish was great. I can actually see Rockling becoming a regular visitor to our plates.....
Parmesan Crusted Rockling
Points per serve: 5
1 slice of multigrain bread
1/4 cup flat leaf parsley, finely chopped
1/3 cup finely grated parmesan cheese
1 teaspoon finely grated lemon rind
freshly ground black pepper
1 teaspoon olive oil
4 thick Rockling fillets (200 grams each) or other firm white fish of your choice
olive oil cooking spray
Preheat oven to 200 degrees Celsius.
Using a food processor, reduce slice of bread to breadcrumbs. Combine breadcrumbs, parsely, parmesan, lemon rind, salt and pepper in a bowl Stir to combine. Drizzle mixture with oil. Stir until breadcrumbs are coated in oil.
Cover a baking tray with foil or baking paper. Place fish fillets in a single layer on tray. Press breadcrumb mixture onto flesh shide of fish fillet to form an even topping. Spray with cooking spray.
Bake for 15 minutes or until crubms are light golden and fish is cooked through.
Accompaning the Parmesan Crusted Rockling was Fried Potatoes with Sundried Tomatoes.
(click here for a printable version of this recipe)