Golden Fish Fillets
  • 1/4 cup fresh breadcrumbs
  • 1/4 cup yellow cornmeal
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon grated lemon rind
  • 1/4 teaspoon salt
  • 1/8 teaspoon white pepper
  • 1 egg white
  • 4 fresh flathead or ocean perch fillets or thawed, frozen cod fillets (about 150g each)
  • Lemon wedges and fresh lemon thyme sprigs for garnish
  1. reheat oven to 220C. Line a baking tray with foil; spray with vegetable cooking spray. Set tray aside.
  2. 2. On a sheet of greaseproof paper, combine the breadcrumbs, cornmeal, paprika, thyme, lemon rind, salt and pepper. Mix well.
  3. 3. In a shallow bowl, lightly whisk egg white. Dip each piece of fish into egg white. draining off excess, then dip into breadcrumb mixture, turning to coat. Place on prepared baking tray.
  4. 4. Bake until bottom of fish is golden b rown, about 7 minutes. Using an egg slice, turn fillets and bake until just cooked, about 5 to 6 minutes. Garnish with lemon wedges and thyme, then serve.
  6. Subsitute 550g of shelled, deveined green prawns for fillets. use dried tarragon instead of thyme. Proceed as recipe directs, but reduce the cooking time to 4 minutes on each side.
  8. for 1/4 cup fresh breadcrumbs, tear 2 slices of bread into pieces. Place in a food processor fitted with metal blade. Process until crumbs form. about 30 seconds.
  9. To quick-thaw frozen fish, place frozen fillets in a colander; run cold water over them occasionally until defrosted. Pat dry with paper towels before cooking.