Cornflake-crumbed fish with spinach

May 16, 2023May 16, 20230 1
Cornflake-crumbed fish with spinach: A healthy and tasty meal
in Seafood

Prep

15 min

Cook

12 min

Ready In

27 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/3 cup corn flake crumbs
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon ground turmeric
4 pieces firm white fish fillets
1/4 cup plain flour
2 egg whites
cooking spray
250 g baby spinach leaves
1 package cherry tomatoes
lemon juice

Nutrision Information

Servings Per Recipe
4
Calories
275
Sugar
3g
Fat
6g
Cornflake-crumbed fish with spinach is a healthy and tasty meal that is perfect for a quick weeknight dinner. This dish combines firm white fish fillets with a flavorful coating made from corn flakes and spices. The spinach and cherry tomatoes provide a refreshing and nutritious side dish that perfectly balances out the richness of the fish. With its crispy texture and delicious taste, this recipe is sure to become a family favorite.

Instructions

1.Preheat the oven to 200°C and line a baking tray with baking paper.
2.In a bowl, mix together the corn flake crumbs, cumin, paprika, and turmeric.
3.Pat the fish fillets dry with paper towel, then coat them in flour.
4.In another bowl, beat the egg whites with a fork until they are frothy.
5.Dip the fish fillets in the egg whites, then roll them in the corn flake mixture until coated.
6.Place the fish fillets on the prepared baking tray and spray them lightly with cooking spray.
7.Bake for 10-12 minutes or until the fish is cooked through and the coating is golden.
8.While the fish is cooking, rinse and dry the spinach leaves and slice the cherry tomatoes.
9.Serve the fish hot with the spinach and cherry tomatoes on the side, dressed with lemon juice.

PROS

This recipe is a healthy and delicious way to enjoy fish.
The corn flake coating adds a satisfying crunch, while the spinach and cherry tomatoes provide plenty of vitamins and nutrients.

Fish is high in protein and omega-3 fatty acids, which are important for brain and heart health.

CONS

The corn flake coating may not be suitable for those with gluten sensitivities.
Also, make sure to choose sustainable fish options to minimize the environmental impact.

HEALTH & BENEFITS

This recipe is a great way to incorporate more fish into your diet, which is linked to a variety of health benefits. Fish is high in protein, vitamins, and minerals, which are essential for overall health and wellbeing.
Spinach is loaded with antioxidants and anti-inflammatory compounds, which can help reduce the risk of chronic diseases such as heart disease and cancer. Cherry tomatoes are packed with vitamin C and potassium, which can support healthy immune function and blood pressure regulation.

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