Photo: Erik Putz
Amp up #FishFriday with this crunchy cornmeal-crusted perch. Best served with a yummy roasted red pepper dip and some cut veggies.
1/2 cup cornmeal
1 tsp smoked paprika, or chili powder
3/4 tsp salt
450 g perch fillets, patted dry
2 tbsp canola oil, divided
1 tub prepared roasted red pepper dip, (such as Summer Fresh)
4 market carrots, quartered lengthwise
4 mini cucumbers, quartered lengthwise
1 bell pepper, cut into strips
2 cups mixed vegetable chips, (optional)
Stir cornmeal and paprika in a bowl. Whisk egg in another bowl.
Sprinkle salt over perch. Dip in egg to coat both sides, then coat with cornmeal mixture, shaking off any excess. Place on a baking sheet.
Heat oil in a large non-stick frying pan over medium. Cook fish in batches until golden, 1 to 2 min per side.
Serve perch with dip, veggies, and vegetable chips (if using).
Calories 290, Protein 26g, Carbohydrates 20g, Fat 12g, Fibre 2g, Sodium 763mg.
Excellent source of vitamin B12.
For crunchy fish sandwiches, spread mayo mixed with chopped gherkins on a halved dinner roll and fill with perch and vegetable chips.
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