2/3 cup dried bread crumbs (corn flake crumbs have the least amount of fat)
2 TBSPNS flat leaf parsley leaves, chopped
1/3 cup plain flour
2 egg whites lightly beaten
4 fillets (180g each) boneless white fish
MCT Oil for cooking
YOGURT TAR TARE
2/3 cup plain non fat yogurt
1 Tspn Dijon mustard
1 TBSPN capers drained finely chopped
1 gherkin, finely chopped
Preheat oven to 220C. Line a large baking tray with baking paper. Place bread crumbs in a non
stick frying pan over medium high heat. Cook, stirring for 3 minutes or until toasted. Transfer to a
shallow dish. Allow to cool. Stir in parsley. Place flour and egg white in separate shallow dishes.
Season fish with salt and pepper. Coat fish, 1 piece at a time, in flour shaking off excess, then dip
in egg, followed by bread crumb mixture. Place on a baking tray. Lightly coat both sides of fish with
oil. Bake for 15 to 20 minutes or until cooked through.
2 TBSPNS flat leaf parsley leaves, chopped
1/3 cup plain flour
2 egg whites lightly beaten
4 fillets (180g each) boneless white fish
MCT Oil for cooking
YOGURT TAR TARE
2/3 cup plain non fat yogurt
1 Tspn Dijon mustard
1 TBSPN capers drained finely chopped
1 gherkin, finely chopped
Preheat oven to 220C. Line a large baking tray with baking paper. Place bread crumbs in a non
stick frying pan over medium high heat. Cook, stirring for 3 minutes or until toasted. Transfer to a
shallow dish. Allow to cool. Stir in parsley. Place flour and egg white in separate shallow dishes.
Season fish with salt and pepper. Coat fish, 1 piece at a time, in flour shaking off excess, then dip
in egg, followed by bread crumb mixture. Place on a baking tray. Lightly coat both sides of fish with
oil. Bake for 15 to 20 minutes or until cooked through.
Little Leakers
Oven Baked Crispy Fish withYogurt Tar Tare
