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These tasty fish, coated in a delicious Parmesan and sage mix, only need pan-frying for a minute each side – so they’re perfect for a quick, easy supper
Serves: 2
Prep time: 5 mins
Cooking time: 5 mins
Total time: 10 mins
Skill level: Easy peasy
Costs:Mid-price

 

Ingredients

 

    • 1tbsp chopped fresh sage leaves

 

    • 40g (1½oz) freshly grated Parmesan cheese

 

    • 4 dab fillets

 

    • 1tbsp seasoned flour

 

    • 1 medium egg, beaten

 

    • 1tbsp olive oil

 

 

Method

 

 

    1. Mix the sage and Parmesan together on a baking sheet.

 

    1. Coat fish fillets in the flour, then dip in the egg and coat in the cheese and sage mixture.

 

    1. Heat oil in a pan, fry the dabs in 2 batches, not much more than a minute each side. Serve with salad or green beans and new potatoes, if you like.

 

 

Nutritional information per portion

 

 

fat 17.0g saturates 6.0g calories 320(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.