Crumbled Fish with Parsley and Lemon

Ingredients:
• 2 lemons
• 2/3 cup (150 ml) fresh whole-wheat breadcrumbs
• 1/4 cup (175 ml) chopped parsley
• 2 garlic cloves, crushed
• pepper to taste
• 4 chunky pieces of skinless white fish fillet, about 4 1/2 oz (130 g) each
• 2 tsp (10 ml) whole-grain mustard
• 3 Italian tomatoes, quartered
• 1 large zucchini, thinly sliced diagonally
• 1 tbsp (15 ml) extra virgin olive oil

Saffron mashed potatoes:
• 2 lbs (1 kg) potatoes, peeled and cut into chunks
• 1 tsp (5 ml) saffron threads
• 1/4 cup (175 ml) low-fat milk
• pepper to taste

Method:
1. Preheat oven to 400ºF (200ºC). Finely grate rind and squeeze juice from 1 lemon. Mix rind with breadcrumbs, parsley and garlic, and season with pepper.

2. Place fish fillets in large, lightly oiled ovenproof dish. Spread mustard evenly over top of fish, then sprinkle over lemon juice. Arrange tomatoes and zucchini around fish. Cut remaining lemon into four wedges and put these into dish, too.

3. Spoon breadcrumb mixture over fish and press down lightly. Drizzle with olive oil. Bake fish for 25 minutes or until it flakes easily and topping is crisp.

4. Meanwhile, for saffron mashed potatoes, place potatoes in pot, cover with boiling water and add saffron. Cook potatoes for 15–20 minutes or until tender. Drain potatoes and mash with milk. Season with pepper. Serve fish with saffron mashed potatoes, tomatoes and zucchini.

Serves 4

– For nutritional information on this and other great recipes, go to www.rd.ca

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