4 skinless hake fillets
1 cup fine breadcrumbs
4 Tblsp grated parmesan
2 Tblsp fresh chopped parsley
Grated rind of ½ lemon
For the mayo:
3 - 4 Tblsp fat free plain yoghurt
2 Tblsp Helman’s low fat mayo
30ml lemon juice
Grated rind of ½ lemon
2 Tblsp chopped fresh basil
Method
Make the dressing by combining all the dressing ingredients and mixing well.
Set aside.
Combine the breadcrumbs, parmesan, parsley and lemon rind in a shallow dish.
Pat the fish with kitchen paper to absorb any excess moisture.
Dip the fish in the breadcrumb mixture and press gently to coat.
Gently shake off any excess crumbs.
Spray the coated fillets with non-stick cooking spray.
Spray a large pan with non-stick cooking spray.
Dry fry the fish for about 5 minutes each side, or until the flesh flakes easily.
Serve with a dollop of the dressing.
I served mixed salad leaves, cocktail tomatoes, oven chips and frozen peas with the fish – the choice of accompaniments is up to you!
