Are you following a low carb way of eating? Do you miss the crunch of crumb-coated protein? Are you trying to cut down on meat? Then this recipe is for you.
Lupins are very high in protein, fiber, low in carbohydrates and are gluten free and super healthy. We have matched them with Mendolia Seafoods Marinated Sardine Fillets in this one pan recipe to deliver a high protein, high texture experience snack, and there are just TWO ingredients.
Ingredients
2 tablespoons of Lupin Crumb, We used West Australian Super Lupin crumbing mix with lemon pepper, you can use plain lupin flakes too.
8 Mendolia Seafoods Marinated Sardine Fillets
Serving Suggestions
Japanese mayonnaise and sriracha sauce
Lime juice and thousand island dressing
Sour cream and pickles
Equipment
Shallow bowl
Dinner plate
Kitchen paper
Heavy based frying pan
Spatula
Serving Information
Serves: 2 as a snack
Preparation time 10 minutes
Dairy Free, meat free, gluten free, low carb.
Method
Put the lupin flakes in to the shallow bowl
Remove the fillets, two at a time from the marinade and lay on the kitchen paper, dab gently to remove excess oil.
Lay the fillets in the lupin crumb and press down very gently, turn over and repeat so each side is covered. Place fillets on the plate. Continue until all 8 fillets are crumbed.
Heat two tablespoons of the marinade oil from the tub of Mendolia Seafoods Marinated Sardine Fillets until sizzling.
Add the fillets to the pan and fry briefly on each side, turning carefully. This should take no more than one and half minutes per side. Do not crowd the pan, fry in batches if necessary.
Drain on fresh kitchen paper and carefully transfer to the serving plate.
Garnish and enjoy.
Note: Mendolia Seafoods Marinated Sardine Fillets are delicate little fish and may crumble a little during frying. If this happens to you – fear not. You have created Lupin Crumbed Sardine Crumbs and have opened up a whole new level of versatile. Add them to rice (cauliflower if you need to), noodles (zucchini maybe?), cream cheese and roast veg as a crunchy, tasty topper that delivers you healthy fats, protein, calcium amazing TEXTURE.
Meet the Author: Susanna Morley-Wong
Food Technologist