Fish with Macadamia and Lemon Crust
A tasty dinner option full of healthy fats and omega 3.
Details
- Serves 4
- 9 Ingredients
- 20 Minutes Prep
- 15 Minutes Cook
- Medium
Nutrition per serve
- 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
- Preheat oven to 200C.
- 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.
- 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.
- Place the crust coated fish on a baking tray lined with non stick baking paper and refrigerate for 10 minutes.
- 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.
Rate this Recipe
Provider Acknowledgement
Recipe and image reproduced with permission from Nuts for Life www.nutsforlife.com.au.
