Crumbed haddock with asparagus salad

Name: Crumbed haddock with asparagus salad
Total time: 15 min
Yield: Serves 2
Cuisine: British
Ingredients: 1 bundle asparagus; 1 orange zested and segmented; olive oil; a pinch cayenne; 5 tbsp panko breadcrumbs; grated to make 1 tbsp parmesan; 1 tbsp plain flour seasoned; 1 egg beaten; 300g (look for sustainable fish marked with the Marine Stewardship Council logo) skinless haddock fillets

Published: December 19, 2014 at 2:32 PM

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Serves 2

Easy

Total time: 15 mins

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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

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Ingredients

Nutrition

1 bundle asparagus
1 orange

zested and segmented
olive oil
a pinch cayenne
5 tbsp panko breadcrumbs
grated to make 1 tbsp parmesan
1 tbsp plain flour

seasoned
1 egg

beaten
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.

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