Crumbed Fish

With roasted vegetable salad and pea emulsion

Fresh Start Lite 20
Crumbed Fish

This dish most recently appeared in Fresh Start Lite 20 on Sunday, April 1, 2018.


  • 2 carrots
  • 1 parsnip
  • 1 teaspoon oil
  • 1 broccoli
  • 2 tomatoes
  • ½ bag baby spinach *


  • 1 teaspoon extra-virgin olive oil
  • Zest and juice of ½ lemon
  • 2 teaspoons mustard
  • ¾ teaspoon honey
  • 2 teaspoons vinegar
  • ¼ teaspoon salt


  • 600g fish fillets
  • 1 egg
  • 100g wholemeal breadcrumbs
  • ¼ teaspoon salt
  • Zest of ½ lemon
  • 2 teaspoons oil


  • 100g pea emulsion
  • ½ lemon
  • 1 Preheat oven to 220ºC. Line an oven tray with baking paper.
  • 2 Cut carrots and parsnip into 1cm chips and cut broccoli into small florets.
  • 3 Toss carrots and parsnip on prepared tray with oil and season. Roast for 15 minutes initially. Toss through broccoli and roast a further 7-8 minutes, until cooked through.
  • 4 While vegetables roast, mix all dressing ingredients together in a large bowl. Dice tomatoes 2cm and add to dressing, along with spinach. Do not toss until serving and set aside.
  • 5 Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season. Whisk egg in a shallow bowl and mix breadcrumbs, salt and lemon zest in a second shallow bowl. Dip fish into egg, shaking off excess, then add to breadcrumbs and turn to coat. Set aside.
  • 6 When veggies have about 10 minutes cook time remaining, heat half the oil in a large, non-stick fry-pan on medium heat. Cook fish (in two batches) for 1-2 minutes each side (depending on thickness), until just cooked through. Reduce heat if crumb starts to burn. Use remaining oil for second batch. Season fish when cooked.
  • 7 Add roasted vegetables to bowl with dressing and salad. Toss to combine and season to taste.
  • 8 Cut remaining lemon into wedges.
  • 9 To serve, share roasted vegetable salad between plates. Top with crumbed fish, dollop over pea emulsion and squeeze over lemon wedges.
  • SERVES 4

Nutritional Information

  • Energy: 1535 kj / 367 kcal
  • Protein: 39.6g
  • Carbohydrate: 18.6g
  • Fat: 13.5g


  • Pantry staple
  • * Shared ingredient with another recipe

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