Fish with Macadamia and Lemon Crust

A tasty dinner option full of healthy fats and omega 3.
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Details
  • Serves 4
  • 9 Ingredients
  • 20 Minutes Prep
  • 15 Minutes Cook
  • Medium
Nutrition
  • Energy 2300kJ
  • Protein 44g
  • Fat (total) 24g
  • - Saturated Fat 4g
  • Carbohydrate (total) 34g
  • Fibre 13g
  • Sodium 450mg

Ingredients

100g raw macadamias

125g breadcrumbs

1 tablespoon finely grated lemon rind

1 tablespoon chopped dill

Cracked black pepper to taste

4 x 180g blue eye cod fillet portions

Flour, for dusting

2 eggs, lightly whisked

4 cups steamed mixed vegetables

Method

  1. Preheat oven to 200C.
  2. Place the macadamias, breadcrumbs, lemon rind, dill and pepper in a food processor and process until finely chopped and fully combined. Transfer mixture to a large bowl.
  3. Dust each of the blue eye fillets in the flour and dip into the egg wash (this is best done one at a time). Press fish into the macadamia mixture, pressing firmly to ensure they are coated well.
  4. Place the crust coated fish on a baking tray lined with non stick baking paper and refrigerate for 10 minutes.
  5. Bake the fish for 15 minutes or until cooked through when tested with a fork. Serve fish with steamed vegetables.

Dietitian Notes / Recipe Tips

When choosing your steamed mixed vegetables try to choose a variety of different types and colours, and remember if you choose starchy vegetables (such as potato, sweet potato and corn) this will increase the carbohydrate content of the meal.

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Provider Acknowledgement

Recipe and image reproduced with permission from Nuts for Life www.nutsforlife.com.au.

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