budget recipes

Mustard crumbed fish with spinach for $3.65 per serve

Mustard crumbed fish with spinach for $3.65 per serve
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Serving Size: Serves 4
Cooking time: More than 1 hour
Course: Lunch, Main
Favourite flavours: Seafood
Cooking method: bake
Season: All year round
Convenience: Budget, four or less

Mustard crumbed fish with spinach for $3.65 per serve
INGREDIENTS

natural yoghurt, 3/4 cup
Dijon mustard, 1/4 cup
firm white fish,
4 x 150g, skinless,
pin-boned
cornflake crumbs,
1 cup
SPINACH PILAF
olive oil, 1 tablespoon
onion, 1 small, finely chopped
garlic, 2 cloves, crushed
basmati rice, 1 cup
chicken stock,
1 1/2 cups
lemon juice,
1 tablespoon
baby spinach, 60g
green onions, 4, thinly sliced
lemon wedges,
to serve
METHOD

  1. Preheat oven to hot, 200°C. Lightly grease an oven tray.

  2. In a large shallow dish, combine yoghurt and mustard. Dip fish into yoghurt mixture, coat in crumbs and arrange in a single layer on tray.

  3. Bake 15-20 minutes, until lightly browned and cooked through.

  4. SPINACH PILAF: Meanwhile, heat oil in a large saucepan on high. Saute onion and garlic 2-3 minutes, until tender. Stir rice through. Add stock and juice. Bring to boil. Reduce heat to low and simmer, covered, 15-20 minutes until liquid is absorbed. Remove from heat. Set aside 2 minutes. Fluff with a fork. Stir spinach and green onions through, season to taste.

  5. Serve fish with pilaf and lemon wedges.




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