Crumbed Whiting & Coleslaw Lettuce Cup

by | Jul 23, 2022 | Dinner, Healthy Comfort Food, Lunch, Recipes

Being creative to develop light, healthy and yummy meal options for my clients is a weekly KPI that I set for myself.  Dinner is a very important meal of the day for most individuals and families including my family.

Following a big day at work, parenting or being a carer – there is one thing I know for certain after talking to thousands of people.  Weekday dinner preparation, cooking and cleaning up when tired and exhausted is never a joyous task.

I make a concerted effort to purchase sustainable seafood for a number of reasons.  This means that the fish has been caught or farmed with the long-term future of the species considered alongside the health of our beautiful oceans meaning you, the fish and the planet.  I also like to make sure I am using fish species that are not environmentally limited.  This website is a great resource if you want to make meal choices that do not exhaust natural resources or cause ecological damage

For this reason, I use whiting, but you can really use any boneless white fish fillets for this recipe.

Unfortunately, I also have an intolerance to egg, so this truly is a very simple recipe of using olive oil and gluten free breadcrumbs and then placing them in the oven.  If you are not gluten free and enjoy eggs, it is easy to prepare your fish with flour, then dipped in a beaten egg and followed by breadcrumbs.  This is a time poor, quick, and easy version.

I also support a lot of people with weight loss and as such, light dinners are essential, so this recipe ticks a number of boxes.  Having dinner as the largest meal of the day is not very smart if maintaining a healthy weight is a personal health goal.  Let’s face it, we rest and sleep and certainly do not require this amount of energy or calories.

For this recipe you can buy a dry coleslaw mix and add a touch of your favorite mayonnaise.  I use an egg and dairy free option however just use what you like.  Making my own mayo is something I can do but this dish is for the time poor so use a mayo you have.

I hope you enjoy this light and tasty dish as much as I do.

This recipe feeds two people.


  • 2 whiting fillets
  • Gluten free bread, rice, or panko crumbs
  • Olive oil spray or oil to dip fish
  • Salt and pepper to taste
  • 4 iceberg, baby roman or butter lettuce cups
  • 1-2 cups of coleslaw mix
  • 1 spring onion, finely sliced
  • ½ lime
  • 2 tablespoons of dairy free mayonnaise


Preheat the oven to 190°C.

Line a baking dish with baking paper.

Dip your whiting fillets in olive oil of spray both sides.

Gently cover both sides with as many crumbs as you can (with no egg and flour, you don’t get as many crumbs sticking to the fish, but it is still yummy).

Cook for 10 minutes approximately depending on the size of your fillets.

Whilst your fish is baking, in a bowl, combine your coleslaw mix with salt and pepper, spring onion, mayonnaise and a good few squeezes of lime juice. Set aside.

Lettuce preparation

I use baby romaine lettuce for this recipe as they are the perfect shape, however iceberg can be used also!

To make your lettuce crispy, submerge them in cold water for about 30 minutes with some ice cubes and then pat dry before using.  If you have no time for this, use as is.

Once fish is ready, place fish in lettuce cups, top with coleslaw mix and devour!