Lemon Dijon fish

High fibre

Ingredients

• 4 pieces of Basa fillets approximately 140 grams each
• 70 mls of lemon juice
• 1 tablespoon of Dijon mustard
• 1 tablespoon of fresh thyme
• 1 tablespoon of lemon zest
• 3 tablespoons of Parmigiano-Reggiano (grated)
• 2 tablespoons extra virgin olive oil
• 120 grams of whole meal homemade breadcrumbs with ¼ cup of flaxseed meal
• 1 lemon cut into 4 pieces to serve

Method

Preheat the oven to 220C, line a baking tin with non-stick baking paper.

Mix the Dijon mustard, lemon juice, thyme, 1 tablespoon of olive oil and 1 tablespoon of cheese in a bowl, gently coating each piece with a light film of the liquid.

Brush the baking paper with the remaining olive oil and place the Basa fillets on the baking sheet.

Mix the breadcrumbs, lemon zest and 2 tablespoons of cheese.

Top each fish evenly with the mixture and bake for 10-12 minutes until the fish flakes with a fork.

Serve with a wedge of lemon and your favourite salad or vegetables.

Nutrition

Type	Quantity
Fiber	4g

Low fibre

Ingredients

• 4 pieces of Basa fillets approximately 140 grams each
• 70 mls of lemon juice
• 1 tablespoon of Dijon mustard
• 1 tablespoon of fresh thyme
• 1 tablespoon of lemon zest
• 3 tablespoons of Parmigiano-Reggiano (grated)
• 2 tablespoons extra virgin olive oil
• 160 grams of plain white homemade breadcrumbs
• 1 lemon cut into 4 pieces to serve

Method

Preheat the oven to 220C, line a baking tin with non-stick baking paper.

Mix the Dijon mustard, lemon juice, thyme, 1 tablespoon of olive oil and 1 tablespoon of cheese in a bowl, gently coating each piece with a light film of the liquid.

Brush the baking paper with the remaining olive oil and place the Basa fillets on the baking sheet.

Mix the breadcrumbs, lemon zest and 2 tablespoons of cheese.

Top each fish evenly with the mixture and bake for 10-12 minutes until the fish flakes with a fork.

Serve with a wedge of lemon and your favourite low fibre salad or vegetables.

Nutrition

Type	Quantity
Fiber	2g