Health

Panko crumbed fish

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There’s nothing like fresh fish and chips in the summertime, and now that the weather is warming up this has already become a staple in our household as the 3-year-old is requesting it all the time!

Serve it up with a handful of chips (can be handcut or the freezer kind – preferably heart-healthy ones that you oven bake instead of fry – if you don’t have the time to make them from scratch), and plenty of fresh salad. Aioli makes a great dipping sauce for this!

fish and chips

© Ange Noy | NZ Real Health

INGREDIENTS

  • 300-400g fish fillets
  • Flour
  • 1-2 eggs, beaten
  • Panko breadcrumbs (you can use regular breadcrumbs if you want to, or make your own by blitzing a slice of bread in a food processor)
  • Oil for pan frying

METHOD

Have 3 shallow bowls out – one with flour, one with beaten eggs, and one with panko breadcrumbs. I like to start off with small amount in the bowls and add as I go if I need to so that I can avoid wastage of ingredients!

Use firm-fleshed fish patted dry with paper towels – I used Terakihi – dip and coat fully in flour, then the egg, then the breadcrumbs pressing them into the fish.

You can prep this earlier in the day and store covered in the fridge if you like – this will get the coating to stick better.

Pan fry in a little oil until browned both sides. I used coconut oil and it gave it a beautiful hint of coconut flavour 😍 Serve with a handful of chips and plenty of fresh salad.

TIP: You can add salt, pepper, herbs or spices into the flour to give it extra flavour.

Image / NZ Real Health

Ange is a personal trainer, yoga teacher, wife, and mother (with second bubba on the way!) based in Auckland, New Zealand.

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