Every couple of weeks I stock up on fresh fish and freeze it for meals during the week. I buy salmon, sea perch, rockling, red snapper, sometimes prawns… and always flathead. It’s such a beautiful fish – bright white when cooked, subtle in flavour and it holds it’s shape nicely if cooked well.
We eat crumbed flathead fillets at least once a week and while panko coated fish is always a winner, it’s also nice to mix it up every now and then. I got the idea for this recipe from a dish in the What Katie Ate cook book. She coats chicken fillets in puffed quinoa and quinoa flakes to give it a nice crunchy coating. I’ve used puffed millet, sesame seeds, chia seeds and macadamia nuts as well as some panko breadcrumbs. The taste doesn’t change dramatically but the macadamia nuts give the fish a nice toasty flavour. There’s also a lot of goodness in the seeds.
I’ve made my own mayo but of course you could always use bought mayo and add the extra ingredients to make tartare sauce.
And chips…there is always chips! I parboil mine and then oven bake them, they come out nice and crispy.
Macadamia and seed crusted flat head with homemade tartare
12 – 14 flathead fillets
1 cup of panko breadcrumbs
1/2 cup of puffed millet
1/2 cup of macadamia nuts, crushed
2 tbs of sesame seeds
2 tbs of chia seeds
Plain flour, an egg and milk to coat the fish
Salt and pepper
For the tartare sauce
A good pinch of salt
1/2 clove of garlic
Juice of half a lemon
1/2 tsp of dijon mustard
Approximately 1 cup of sunflower oil
1 tbs of capers, chopped
1 tbs of cornichons, chopped
1 tbs of parsley, finely chopped
1/2 tbs of dill, finely chopped
Sprinkle a generous amount of flour on a plate. In a bowl, lightly whisk an egg and add a tablespoon of milk. For the crumb mixture, mix together the panko breadcrumbs, chia seeds, sesame seeds, crushed macadamia nuts and a good pinch of salt and freshly cracked pepper. Tip half of this mixture out onto a plate. Pat your flathead fillets with paper towel to remove any moisture and then coat with the flour. Dip in the egg mix, and lastly in the crumb mixture. Repeat until all fillets are coated.
For the mayonnaise, crack the egg into a jar and add the garlic, salt, lemon juice and dijon mustard. Blend for a couple of seconds with a hand held blender. Add the oil in a steady stream (keep blending) until you get the desired consistency. The more oil you add, the thicker your mayonnaise will become. Add the parsley, caper, cornichons and dill. Mix well.
Heat olive oil in a large fry pan over medium high heat. Add the fish and fry gently until brown. Turn over and reduce the heat slightly to allow the other side to brown and the fillets to cook through. Remove and place on a plate with paper towel until all fillets are cooked. You could place them in a pre-heated oven to keep them warm if you wanted to.
Serve fish with tartare sauce, chips and greens.