Breaded Mexican Fish with salsa, cheesy corn and rocket

Option 1 

Breaded Fish 

Ingredients

  • 2 x 150g fillets of fish, such as cobbler, snapper 
  • 2 x corn on the cob - remove husk and fibres
  • half a punnet of cherry tomatoes - diced or roughly chopped
  • half an avocado - diced
  • half a red onion - diced
  • 2 cups/one small bag of rocket
  • 1 lime
  • bread crumbs (I used GF)
  • plain flour (GF)
  • 3 x eggs beaten
  • el paso taco seasoning - to taste
  • 150g cheese grated
  • salt and pepper to taste
    • EVOO - 1 tbsp
  1. Put the corn ears into a sauce pan, cover with water and bring to a boil
  2. Prepare your breading station, the FIRST plate should have 5 Tbsp flour with several Tbsp of taco seasoning, the SECOND plate should have the eggs, the THIRD plate should have 5 tbsp of bread crumbs (keep to the side if you require more).
  3. Pat the fish dry with kitchen towel, dip in the flour, ensuring covered, then the egg, allow remaining egg to drip off and then dip in bread crumbs ensuring fully covered. Repeat with second fillet, wipe your fingers clean between as sometimes you take off the crumb mixture if you have clumps of it on your finger tips.
  4. In a non stick frying pan with a tbsp oil - fry off the fish, turning regularly on a medium heat to prevent burning. You know the fish is cooked when it is firm to touch.
  5. Prepare your salsa, diced tomato, avocado and onion, half the lime juice, salt and pepper.
  6. Once the corn is cooked, take out with tongs and allow to steam dry for a minute, then plate up with a sprinkle of cheese on the corn while it is still hot. 
  7. Add the fish fillet to your corn, top the fish with salsa, a side salad of rocket and a wedge of the remaining lime.

This dish gives you almost three full serves of your required vegetable intake, you can swap out the rocket for broccoli for added calcium benefits, cook the broccoli just at the end in the water used for corn to save time and dishes. 

Fish is a lean protein source and contains essential fatty acids as well as all essential amino acids, you also get a variety of essential amino acid ratios from the cheese and the egg used in the recipe, which makes this dish a great post work out meal.

Option 2

This is the quicker option - you remove the flour, bread crumbs and eggs from your ingredients list. Instead of breading the fish, season with salt pepper and the taco seasoning - to taste - and grill. This process will be a bit quicker depending on the thickness of your fish fillet.