The Kind Tribe

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The Kind Tribe

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Cornflake Crusted Fish

This healthy fish recipe is making a splash.

Today we have fish to fry.   In both the very literal and metaphorical sense.  It’s great when it all comes together like that.  Back to the topic at hand…  You’ll never hear anyone make the argument that bread-crumbled anything doesn’t taste delicious.  It’s not true, and we simply won’t do it.  But hydrogenated oils and breading?  No thanks, seems fishy.

In the realm of food options we had never even fathomed, here comes cornflake crusted fish.  And really, it’s about time these two food groups get to know each other.  But what happens when breakfast cereal meets seafood?    Well, we’re testing the waters, if you will.  And we’ve reeled in our friends at Freedom Foods and their Nutritional Adviser, Dr Joanna McMillan to recreate a time honoured favourite.  Imagine a healthy alternative to fried fish.  Are you imagining?  Well thanks to Dr Jo’s recipe, now you can taste it as well.

Here’s to new friendships.

Cornflake Crusted Fish

Refined sugar, Gluten and Dairy free
Serves 4

Ingredients

  • 3 cups Freedom Foods Corn Flakes
  • ½ cup gluten free flour (e.g. cornflour, brown rice flour or gluten free flour mix)
  • 2 egg whites
  • 2 tb water
  • Handful of fresh dill, finely chopped (or 2 tsp dried dill)
  • 4 white fish fillets (e.g. snapper, blue eye cod or flathead)
  • ¼ cup extra virgin olive oil

Method

Blitz the cornflakes in a food processor until they resemble breadcrumbs. (Or go beast mode by placing them in a plastic bag and crushing with a rolling pin).

Place the flour in a shallow dish.

Whisk the egg whites with the water in a second shallow dish.

Combine the crushed cornflakes and dill in a third bowl.

Dip each fillet in the flour first to coat, then drench with the egg white allowing any excess to run off, and finally coat in the cornflake mix.

Heat the oil in a large frying pan over a moderate heat and fry the fish fillets for 3-4 minutes on each side until nicely browned.

Drain on kitchen towel and serve with a mixed salad.

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Written by Lauren

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