Crumbed haddock with asparagus salad
A healthy fish supper that's ready quickly in just 15 minutes. Make for a quick midweek meal for two. With an asparagus salad this crumbed haddock is fresh, easy and light
- 1 bundle asparagus
- 1 orangezested and segmented
- olive oil
- a pinch cayenne
- 5 tbsp panko breadcrumbs
- grated to make 1 tbsp parmesan
- 1 tbsp plain flourseasoned
- 1 eggbeaten
- 300g (look for sustainable fish marked with the Marine Stewardship Council logo) skinless haddock fillets
Nutrition: per serving
- kcal445
- fat10.6g
- saturates3g
- carbs42.5g
- fibre5.7g
- protein44.2g
- salt1.1g
Method
step 1
Trim the asparagus ends then shave each spear lengthways into thin strips using a potato peeler (or slice them with a sharp knife). If they are quite thick, you may want to blanch them briefly. Put them in a bowl with the orange segments and zest, some olive oil and the cayenne. Season and toss together.
step 2
Mix the breadcrumbs and parmesan on a plate and the beaten egg on another plate. Cut any thick fillets in half horizontally and dust them in flour, followed by the egg and then the breadcrumbs. Heat some olive oil in a frying pan and fry the fish on both sides for a few minutes until golden. Season with salt and serve with the salad.
