This Breaded Turbot Fillet recipe combines the delicate flavor of turbot, lightly coated in crispy breadcrumbs, with healthy steamed green beans, broccoli, and cauliflower. The contrast of textures – the crunchy fillet with tender vegetables – creates a balanced meal that’s delicious and nutritious. Turbot, known for its mild and flaky texture, is perfect for breading and frying, making it a family-friendly dish. A squeeze of fresh lemon over the fillet adds brightness and elevates the flavors.
Preparation Time
- Prep time: 20 minutes
- Cook time: 30 minutes
- Total time: 50 minutes
Ingredients (for four people)
- 4 turbot fillets (about 150g each)
- 1 cup breadcrumbs (240 ml)
- 2 eggs, beaten
- 1/2 cup all-purpose flour (120 ml)
- Salt and pepper to taste
- 1 tablespoon olive oil (15 ml)
- 2 tablespoons butter (30 ml)
- 200g green beans
- 200g broccoli florets
- 200g cauliflower florets
- Lemon wedges (for serving)
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Bread the Turbot Fillets
Season the turbot fillets with salt and pepper. Dredge each fillet in flour, dip in the beaten eggs, and coat with breadcrumbs.
Step 2: Cook the Fillets
Heat the olive oil and butter in a large skillet over medium heat. Fry the breaded fillets on each side for 3-4 minutes until golden brown is cooked. Set aside and keep warm.
Step 3: Steam the Vegetables
Steam the green beans, broccoli, and cauliflower until tender, about 8-10 minutes. Season with salt and a squeeze of lemon juice.
Step 4: Serve
Serve the breaded turbot fillets with the steamed vegetables. Garnish with fresh herbs or extra lemon wedges.
Tips and Tricks
- Extra Crispiness: For added crunch, toast the breadcrumbs in a pan with a little butter before breading the fish.
- Seasoning Options: Add a pinch of paprika or garlic powder to the breadcrumbs for extra flavor.
Wine Pairing
A Chardonnay or Sauvignon Blanc perfectly matches this crispy, Breaded Turbot Fillet. These wines provide the necessary acidity to complement the flaky fish and balance the richness of the breading.
Nutritional Information (Per Serving)
- Calories: 420 kcal
- Protein: 32g
- Fat: 20g
- Carbohydrates: 30g
- Fiber: 6g
- Sugar: 3g
- Sodium: 450 mg
About the Breaded Turbot with Vegetables
This Breaded Turbot Fillet is a light and crispy meal, complemented by healthy steamed green beans, broccoli, and cauliflower. The turbot’s delicate flavor and flaky texture make it an excellent match with the simple, fresh vegetables, offering a wholesome and satisfying dish.
Cultural Context
Turbot, a prized flatfish found in the North Atlantic and Mediterranean waters, is often featured in European cuisine due to its mild flavor and firm texture. In coastal areas of countries like France and Italy, breading and frying turbot is a common preparation method that highlights the fish’s delicate qualities. Pairing it with green beans, broccoli, and cauliflower showcases a simple yet elegant balance between rich and fresh flavors. In Bulgaria, breaded fish dishes are often enjoyed in homes and local eateries, celebrating the sea’s bounty.
