Ingredients
- 400 grams cod fish(boneless white fish fillets stipulated such as Murry Cod)
- 3 tablespoons all-purpose flour
- Freshly ground black pepper
- 1 large egg, lightly whisked
- 2 tablespoon skim milk
- 4 tablespoons panko breadcrumbs
- 2 tablespoon sesame seeds
- 1 tablespoon rice bran oil
- 1 avocado (small)
- 1 lime, juice of
- 1 bunch coriander, leaves picked and chopped
- 2 tablespoons fat-free mayonnaise (97% fat free)
- 4 (240 grams) bread rolls (white rolls, low Gi, split and toasted)
How to Make
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Step 1: Cut fish into 8 pieces.
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Step 2: Put flour in a shallow bowl and season with pepper; whisk egg and milk in another shallow bowl and combine breadcrumbs and sesame seeds in a third.
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Step 3: Dust fish in flour, followed by egg and finally coat in breadcrumb mixture and place in fridge for 10 minutes to chill.
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Step 4: Heat oil in large non-stick frying pan over medium heat and add fish and cook for 3 to 4 minutes each side or until golden brown and cooked through.
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Step 5: Meanwhile, peel and slice the avocado and squeeze a little lime juice over the avocado and set aside.
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Step 6: Mix remaining lime juice into the mayonnaise with the coriander.
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Step 7: Spread a little mayonnaise mixture over base of each roll and top with 2 fish pieces, a few slices of avocado and the top of the roll.
We hope you enjoy this recipe!
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