Logotipo à cores, da empresa Frijobel

Frijobel, frozen food products.

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BREADED FISH

IN THE OVEN WITH SEED RICE

Main Course

45min

4 people

INGREDIENTS

500 g Frijobel hake fillets 

1 clove of garlic

Salt, as needed

Juice of 1/2 small lemon 

1 pinch of white pepper  

150 ml semi-skimmed milk 

1 large egg

Flour, as needed

Breadcrumbs, as needed

1 glass of needle rice

2 glasses of water

1 full tablespoon extra virgin olive oil  

1 finely chopped small onion 

50 g sunflower seeds 

1 tablespoon flaxseed

INSTRUCTIONS

STEP BY STEP

  • 1

    marine-os-filetes

    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.

     

     

     

  • 2

    passe-os-filetes

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

     

     

     

  • 3

    leve-ao-forno

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

     

     

     

  • 4

    toste-as-sementes

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

     

     

     

  • 5

    faca-o-arroz

    In the meantime, heat the olive oil and add half a finely chopped onion. Let it soften and add the rice, letting it fry a for little while. Then, pour over two glasses of water and season with salt. Let the rice cook, without stirring, until the water completely evaporates.

     

     

     

  • 6

    acrescente-as-sementes

    Use a fork to separate the rice grains and add the seeds. Serve the breaded fish with the seed rice and mixed salad.