Ingredients and Weight:
- 4 fillets of fish (such as salmon or cod), about 200 grams each
- 1 cup oats, ground into flour (can be bought pre-ground)
- 2 eggs
- 1/2 cup all-purpose flour
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 tablespoon olive oil (for frying)
- 1 lemon, for squeezing juice
- Fresh vegetables of your choice, for serving (such as asparagus or green beans)
Preparation Time:
- Preparation: 20 minutes
- Cooking: 30 minutes
- Total: 50 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Preheat the oven to 375°F.
- In a shallow bowl, mix the ground oats, all-purpose flour, salt, and pepper.
- In another bowl, whisk the eggs.
- Dredge each fish fillet in the flour mixture, then dip in the egg, and finally press into the oat mixture again.
- Heat the olive oil in a frying pan and fry the fish fillets for 2-3 minutes on each side, until golden brown.
- Transfer the fish to a baking sheet and bake for 15-20 minutes, or until the fish is cooked through.
- Squeeze lemon juice over the fish and serve with fresh vegetables.
Nutritional Information:
- Calories: Depending on the type of fish and serving size, the dish can range from approximately 400-500 calories per serving.
- Protein: High due to the fish content.
- Carbohydrates: From the oats and flour.
- Fat: Moderate due to the frying and natural fat in fish.
Dish Characteristics:
- Unique crust made from oats gives the fish a crunchy and hearty texture.
- The dish combines the flavors of the seafood with a savory oat crust and a fresh lemon squeeze, making it both comforting and refreshing.
- A healthy balance of protein, carbs, and fats.
User Comments:
- "The oat crust was a unique and delicious addition to the fish."
- "The dish was well-balanced and very flavorful."
- "I loved the combination of textures - the crunchy oat crust with the tender fish."
Special Precautions and Tips:
- Make sure to use fresh fish fillets for best results.
- Adjust the seasoning according to personal preference.
- If using a different type of fish, check the cooking time as it may vary.
- Serve with a side of your choice, such as rice or quinoa, to complete the meal.
