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Photo of Katsu fish with rice & shredded salad by WW

Katsu fish with rice & shredded salad

11
Points® value
Total Time
1 hr
Prep
25 min
Cook
35 min
Serves
4
Difficulty
Easy
A popular Japanese dish, katsu is usually made with crumbed chicken or pork, but we’ve come up with this delicious fish version.

Ingredients

Plain White Flour

40 g

Egg, whole, raw

1 medium, raw, lightly beaten

Breadcrumbs, dried

75 g, panko

Cod, raw

4 fillet(s), medium

Calorie controlled cooking spray

8 spray(s)

Onion

2 large, diced

Carrots, raw

2 medium, diced

Garlic

2 clove(s), crushed

Root Ginger

1 tablespoon(s)

Curry Powder

4 teaspoon(s), mild

Turmeric

1 teaspoon(s)

Sweetened coconut drink

400 ml

Spring Onions

4 medium, trimmed and shredded

Cucumber

½ individual, medium, halved, deseeded and shredded

Mange-tout

125 g, very finely sliced

Yellow pepper

1 medium, deseeded and very finely sliced

Lime Juice, Fresh

1 tablespoon(s)

Brown basmati rice, dry

225 g

Instructions

  1. To make the curry sauce, mist a deep, nonstick pan with cooking spray and cook the onions and carrots over a medium heat for 8-10 minutes until soft and starting to turn golden. Add a splash of water if the vegetables start to stick.
  2. Stir in the garlic and ginger and cook for 1 minute, then add the curry powder and turmeric and stir to combine. Pour in the coconut milk drink and 150ml water. Bring to a simmer, then cover, reduce the heat to low and cook for 20 minutes or until the carrots are soft. Blitz to a sauce using a hand-held stick blender or food processor. Season to taste and set aside.
  3. While the sauce is cooking, preheat the oven to 200°C, fan 180°C, gas mark 6 and line a baking tray with baking paper. Put the flour on a plate and season well. Put the egg and breadcrumbs on separate plates. Dust each fish fillet in the flour, then dip in the egg and coat in the crumbs. Arrange the fish on the prepared baking tray then mist with cooking spray. Bake for 18 minutes until the fish is cooked through and the breadcrumbs are golden.
  4. To make the shredded salad, toss together all the salad ingredients in a large bowl until well combined.
  5. Spoon the curry sauce onto plates, then top with the crumbed fish fillets. Serve with the rice and salad on the side.

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