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Linseed and Oat Crusted Fish
White fish fillets dipped in seasoned yoghurt and pressed into a crust of ground linseed and oats, then baked. All the crunch of crumbed fish with none of the frying, and it is on the table in half an hour.
Serves 4Prep 15 minCook 20 minwhite fish
Containsdairy · gluten · fish
Protein 35%Carbs 24%Fat 41%
About 446 kcal a serve — 40 g protein, 27 g carbs, 21 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Lemon and salt on the fish
MarinateSeason the fish with lemon juice, salt and pepper and leave it 10 minutes.
On the plateMarinate →
10 min
Yoghurt, then press into the crust
CrumbStir the oregano through the yoghurt in one bowl. Mix the ground linseed — sold as flaxseed meal — with the oats in another. Coat each fillet in the yoghurt, then press it firmly into the linseed and oats on both sides — press, don't dip, or the crust falls off in the oven.
In two shallow bowlsCrumb →
5 min
Bake until the crust is golden
BakeSit the fillets on an oiled lined tray, drizzle with the rest of the oil and bake at 200C for 18-20 minutes, until the crust is golden and the fish flakes at the thickest point.
On the oven trayBake →
20 min
Steamed beans alongside
GreensSteam the beans while the fish bakes and serve with lemon wedges.
In the steamerGreens →
5 min
Cook's noteGround linseed goes rancid quickly — buy it in small bags and keep it in the freezer, or grind whole seeds as you need them. Any firm white fish works; thicker fillets want an extra five minutes.
Estimated per serve
446 kcal · 40 g protein · 27 g carbs · 21 g fatestimates, within ~10%
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