Friday, 19 May 2017

Caper & Parmesan Crumbed Fish

Time for a recipe! This is the part of blogging I love - sharing posts full of goodness :)

We love fish and chips but as we all know the deep fried food is not that good for you and feeding a family of four with two growing boys the last few times have definitely been pretty pricey!

I can't remember when or where I came up with crumbing our fish with this combination but it is a family favourite and spices up the good old 'Fish and Chips'.

Fresh fish isn't always the cheapest option these days however it does form part of a balanced diet for young and old so I try to include it at least once every couple of weeks (or more) if I can.  Just keep an eye on the specials when they come up and make it stretch :)

I make mine Gluten Free due to my intolerance to wheat but it would work just as well with normal flour and breadcrumbs, these breadcrumbs do lend a little extra to the flavour profile but they aren't necessary.

Caper & Parmeson Crumbed Fish

White Fish Fillets - my preference is Terahiki or Gurnard whichever is on special. Use enough fillets to feed the mouths you have, I tend to get 3 good sized Terahiki between the 4 of us and break one in half for the boys. Or 5 fillets if I get the smaller Gurnard.

Plain Flour - Gluten Free or Wheat Flour
Breadcrumbs - Gluten Free or Wheat based
Parmesan Cheese - Grated or finely chopped
Lemon Zest
Salt & Pepper

Use your judgement with how much flour you will need; generally double this for the breadcrumbs.

  • Make a pile of flour on a small plate (approx 1/4-1/2cup).  
  • In a bowl whisk together the eggs and little salt and pepper (I use two eggs for the three or so fillets, 1 egg would do 2 fish fillets fine).  
  • On a big plate spread out the breadcrumbs, approx 3/4 of a cup for this amount.
  • Season the breadcrumbs with salt and pepper
  • Finely chop approx 1tbsp of Capers and add to the breadcrumbs (use more capers & parmesan if you have a bigger amount of breadcrumbs)
  • Add approximately the same amount of Parmesan Cheese and the Zest of one lemon.  
  • Mix this together well

Take the fish fillets, cover is flour, dip in the egg and then roll in the breadcrumbs creating a really good crumb.  You might find you need to press the crumb on in places.

On a baking tray lined with baking paper or sprayed with oil place the fish once crumbed.  When all the fish has been crumbed spray the top of each with oil and then flip over gently and spray the other side.  If you have left over crumb press these onto the fillets.

Bake for around 15mins at 180degC or until golden. I don't tend to flip them but you can if you wish to.

Crunchy Tasty Goodness!

Serve with your choice of sides :) A nice salad and some roasted kumara/pumpkin or oven baked fries are a nice pairing with the fish.


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Hiya, thanks for taking the time to comment on my post. I can't wait to read your comments and to share ideas, I am a busy mummy with 2 boys to run around after so I will try and get to comments as quickly as I can...if there is a delay in seeing them published this is why, not because I don't care, I'm just taking some time to smell the roses :)

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