A pleasant way to include fish in your family's diet.
Suggestions: Sea bass (or halibut), snapper or any white coarse-flesh fish is suitable for this recipe.
Serves: 4 person(s)
Preparation Time: 10 mins
2 slices whole wheat bread, crumbed
2 Tbsp spring onions, chopped
1 tsp grated lemon zest
2 tsp lemon juice
57.14 g fresh mushrooms with stalks, sliced
1 egg, separated (or 1 yolk-free egg substitute)
2 Tbsp dried bread crumbs
1 Tbsp canola or olive oil
Mix bread crumbs, spring onion, lemon rind, lemon juice, mushrooms, and egg yolk together (or 1/2 of egg substitute).
Place 1/4 of the stuffing on one end of each fillet. Roll up fillets, dip in beaten egg white (or remainder of egg substitute); then coat with dried bread crumbs.
Heat oil in a heavy-base frying pan. Fry fish until flaky, about 5 minutes each side.
Heat a microwave browning dish according to directions. Add oil and reheat.
Add fish and brown for 2 minutes, turn and brown for 2 minutes more. Cover and cook on HIGH for 5 minutes further.
Serving suggestion is not included in the nutritional analysis.
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