Cornflake and Herb Crusted White Fish with Bell Pepper Sauce

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenCornflake and Herb Crusted White Fish with Bell Pepper Sauce
Skill Level
Preparation Time 10 minutes Total Time 25 minutes
Servings 4 Cost Per Serving $3.73
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Image of a piece of the Cornflake and Herb Crusted White Fish with Bell Pepper Sauce


44 oz Filet Portions of White Fish (Alaskan Cod, Sole, Halibut, Euro Bass)
1/2 cupCornflakes
1 tbspFresh Herbs (any of parsely, tarragon, dill, chives)
1 tspLemon Zest
1 tspParmesan Cheese, grated (optional)
1Bell Pepper (Red or Yellow), roasted and roughly chopped
1/4 cupShallots or Red Onion, fine dice (optional, do not use if you are experiencing gas or bloating)
1 tbspFresh Basil, roughly chopped
1/2 tbspBalsamic Vinegar
1 tbspOlive Oil or Grape Seed Oil
To tasteSea Salt and Freshly Ground Black Pepper


  1. 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.
  2. Preheat the oven to 400 degrees F.
  3. In food processor, combine cornflakes, fresh herbs, lemon zest and parmesan cheese (optional). Blend until combined and crumbly.
  4. In a medium saute pan over medium high heat, add ½ tbsp of oil. Add the shallots (optional) and peppers, saute for about 2 minutes. Add the basil and balsamic vinegar and cook for another minute.
  5. Season fish with a little salt and pepper and add to a baking tray.
  6. 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.


  • ​Radiation to the pelvis can make it more difficult for you to tolerate foods that are high in fat. For this reason, you may need to cut down on fried foods and choose low fat cooking methods such as baking, broiling or steaming.
  • 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.