Pan-fried Fish with Whole-grain Rolled Oats Crust


4 skinless white fish fillets, such as cod, snapper, or tilapia
1/2 cup rolled oats
4 tablespoons low-fat (1%) milk
2 tablespoons olive oil
lemon wedges, to garnish

Avocado Salsa

1 large ripe tomato
1 small green bell pepper
1 stalk green onion
1 clove garlic, crushed
dash of hot chili sauce such as Tabasco
1 ripe avocado


  1. Dice the tomato and pepper and finely chop the scallion. Mix them with the garlic in a small bowl. Stir in the hot chili sauce. Dice the avocado and gently mix it with the other salsa ingredients.
  2. Place the milk in a large shallow dish and spread half the oats on a large plate. Place the fish fillets in the milk and turn to coat them thoroughly. Transfer one fish fillet from the milk to the oats. Sprinkle 1 tablespoon of oats on top of the fillet and press them on gently to form a crust on both sides.
  3. Heat a large frying pan over medium-high heat. Add 1 tablespoon oil then transfer the oat-coated fillet to the pan. Coat a second fillet and add it to the pan. Cook the fish for 3 minutes, or until the underside is crisp.
  4. Turn the fillets and cook the second side for another 3 minutes, or until crisp and golden.

  5. Transfer the cooked fillets to a plate and keep them warm.
  6. Cook the remaining two fillets in the same way. Put the fish on four plates, add the salsa and garnish with lemon wedges before serving.

Makes 4 servings.

Source: Super Foods Cookbook