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🥗 Crispy Fish on Tomato-Bread Salad

499 kcal · 30 min · 4 servings

Ingredients

• 400 g tomatoes (4 tomatoes)
• 1 small onion
• 120 ml vegetable broth
• 3 tbsp balsamic vinegar
• 4 tbsp rapeseed oil
• salt
• pepper
• 600 g haddock fillets
• 100 g cornflakes (unsweetened)
• 1 egg
• 1 tbsp milk (3.5% fat)
• 45 g spelt wholemeal flour (3 tbsp)
• 150 g mixed bread (from the day before; 3 slices)

Instructions

1. 1. Wash the tomatoes thoroughly.
2. 2. Cut the tomatoes into quarters and remove the hard stem ends.
3. 3. Cut the deseeded tomatoes into small, bite-sized cubes.
4. 4. Peel the onion.
5. 5. Dice the onion into very fine pieces.
6. 6. Whisk the vegetable broth, vinegar, and two tablespoons of oil in a bowl.
7. 7. Season the liquid with a little salt and pepper.
8. 8. Fold the tomato cubes into the dressing mixture.
9. 9. Rinse the fish fillets under running water.
10. 10. Pat the fish fillets dry with kitchen paper.
11. 11. Cut the fish fillets into wide strips.
12. 12. Season the fish strips with salt and pepper.
13. 13. Put the cornflakes into a freezer bag.
14. 14. Crush the cornflakes into fine crumbs using a rolling pin.
15. 15. Spread the cornflake crumbs on a large plate.
16. 16. Whisk the egg and milk in a deep plate.
17. 17. Place the flour on another flat plate.
18. 18. Coat the fish strips first in the flour.
19. 19. Dip the floured fish strips through the egg mixture.
20. 20. Let the excess liquid drip off briefly.
21. 21. Roll the fish strips in the cornflake crumbs.
22. 22. Press the crumbs firmly onto the fish.
23. 23. Cut the bread into cubes.
24. 24. Toast the bread cubes in a non-stick pan over medium heat on all sides.
25. 25. Remove the pan from the heat once the bread is crispy.
26. 26. Sprinkle the crispy bread cubes over the tomato salad.
27. 27. Heat the remaining oil in the pan.
28. 28. Fry the fish strips one after another over medium to high heat.
29. 29. Fry each side of the fish for three to four minutes until golden brown.
30. 30. Let the cooked fish drain on kitchen paper.
31. 31. Serve the fish with the tomato-bread salad.

Nutrition per serving

• kcal: 499
• Protein: 38 g · Fett/Fat: 16 g · Carbs: 49 g