Crispy baked whitebait with lemon

Crispy baked whitebait with lemon

By
From
Feel Good Food
Serves
4
Photographer
Chris Chen

Whitebait are a great source of calcium as you eat the entire fish, bones and all. Bake them until crunchy, add lots of parsley and eat quickly. Add some oil prior to cooking if you need it, or serve with some mayonnaise.

Ingredients

Quantity Ingredient
500g whitebait or sardines
1/2 cup rice flour
sea salt and freshly ground black pepper
1 tablespoon extra virgin olive oil
3 tablespoons flat-leaf parsley, roughly chopped
2 tablespoons lemon or lime juice
1 lemon or lime, cut into wedges

Method

  1. If using fresh, medium-sized sardines, have them gutted and remove the head. If using whitebait, keep whole, rinse and drain thoroughly. Pat the fish dry with paper towel.
  2. Preheat the oven to 175°C. Line a baking tray with baking paper. Place the flour, sea salt and freshly ground black pepper into a plastic bag with the fish and shake the bag well, making sure the fish are well coated.
  3. Arrange the fish on the prepared tray and brush lightly on one side with the oil. Add the parsley and a generous pinch of sea salt and cook for 15–20 minutes, or until crisp and lightly browned – you will need to turn the fish during cooking so that they don’t stick together.
  4. Remove the fish from the oven and drizzle with lemon or lime juice. Serve hot with an extra lemon or lime wedge.
Tags:
healthy
wholefoods
diet
low-fat
low fat
SBS
simple
easy
weeknight
midweek
mid-week
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