Solte o arroz com um garfo e junte-lhe as sementes. Sirva os panados com o arroz de sementes e salada mista.      

Aqueça o azeite e junte-lhe meia cebola picada finamente. Deixe-a amolecer e junte o arroz, deixando fritar um pouco. Regue com os dois copos de água e tempere com sal. Deixe o arroz cozer, sem mexer, até que a água

Meanwhile, put the seeds in the oven and let them toast a little. Remove after a few minutes to avoid burning and reserve.      

Push the breaded fish on a spiked silicone mat and put it in a preheated oven at 200ºC for 25 minutes.      

Drain the fish and coat with the flour, then the beaten egg and, finally, the breadcrumbs.      

Preferably the day before, season the fish fillets with salt, pepper, laminated garlic and lemon juice. Put it in a deep container, drizzle with milk and marinate.