Cornflake and Herb Crusted White Fish with Bell Pepper Sauce

HomeClinics & ProgramsELLICSR KitchenCornflake and Herb Crusted White Fish with Bell Pepper Sauce

Skill Level	Easy

Preparation Time	10 minutes	Total Time	25 minutes
Servings	4	Cost Per Serving	$3.73

4	4 oz Filet Portions of White Fish (Alaskan Cod, Sole, Halibut, Euro Bass)
1/2 cup	Cornflakes
1 tbsp	Fresh Herbs (any of parsely, tarragon, dill, chives)
1 tsp	Lemon Zest
1 tsp	Parmesan Cheese, grated (optional)
1	Bell Pepper (Red or Yellow), roasted and roughly chopped
1 tbsp	Fresh Basil, roughly chopped
1/2 tbsp	Balsamic Vinegar
1 tbsp	Olive Oil or Grape Seed Oil
To taste	Sea Salt and Freshly Ground Black Pepper

To roast the pepper, char over a bbq or place on a baking trace and place under your oven broiler. Keep a constant eye on it, carefully rotating it until charred on every side. Place in a bowl and cover with a dish towel. Once cooled, peel the charred skin off and remove the seeds.
Preheat the oven to 400 degrees F.
In food processor, combine cornflakes, fresh herbs, lemon zest and parmesan cheese (optional). Blend until combined and crumbly.
In a medium saute pan over medium high heat, add ½ tbsp of oil. Add the Peppers, saute for about 2 minutes. Add the basil and balsamic vinegar and cook for another minute.
Season fish with a little salt and pepper and add to a baking tray.
Pour sauce over the fish. Top each filet with a few tablespoons of the cornflake crumble. Bake for about 10 to 15 minutes (per inch thickness of fish). Serve.

PDF link to nutrition facts for Cornflake and Herb Crusted White Fish with Bell Pepper Sauce

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Another way to reduce the amount of fat in your diet is to choose lean protein sources such as white fish, seafood, chicken or turkey breast without the skin, or pork tenderloin. Choosing meat less often and reducing the amount of saturated fat (fat found in foods that comes from animals) may help lower the risk of prostate cancer coming back, and can also reduce risk of other cancers.
Cooked vegetables are often easier to digest than raw vegetables. Removing the skins and seeds from your vegetables and fruit lowers the amount of insoluble fibre in your meal, which can also help to manage digestive side effects. It can be helpful to keep a food diary to track the types of foods that seem to make your side effects worse so that you can eat less of them.