Almond-Crumbed Fish

Almond-Crumbed Fish

Ready in 30 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, December 31, 2017.
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with broccoli salad and red pepper pesto

Ingredients

CARROT CHIPS

  • 4 carrots, cut in half widthways then cut into 1cm chips
  • 1 teaspoon oil, for cooking (or use spray oil)
  • ½ teaspoon honey

BROCCOLI SALAD

  • 1 broccoli
  • 1 punnet cherry tomatoes
  • ½ iceberg lettuce
  • ½ bag baby spinach

ALMOND-CRUMBED FISH

  • 600g fish fillets
  • 80g almond crumb
  • ¼ teaspoon salt
  • 2 teaspoons olive oil
  • Zest of 1 lemon

YOGHURT DRESSING

  • 1 tablespoon mustard (e.g. Dijon, wholegrain)
  • 2 teaspoons apple cider vinegar
  • ½ teaspoon honey
  • ¼ teaspoon salt
  • 150g yoghurt

TO SERVE

  • 80g red pepper pesto
  • 1 lemon, cut into wedges

Steps

  1. Preheat oven to 220°C. Line two oven trays with baking paper. Bring a full kettle to the boil. Toss carrots with oil and honey on first prepared tray and season. Bake for 20-22 minutes, until golden. Turn once during cooking.
  2. While carrots are cooking, prepare the rest of the meal. Finely chop broccoli florets and stalk and place in a medium, heat-proof bowl with a pinch of salt. Cover with boiling water and a plate and leave for 2–3 minutes then drain. Run under cold tap to refresh, then drain thoroughly.
  3. Pat fish dry, remove any remaining scales or bones and cut any larger pieces in half. Place on second prepared tray and season. In a small bowl, use hands to mix almond crumb, salt, olive oil and lemon zest together, until combined. Evenly sprinkle mixture over each fillet, pushing down to adhere.
  4. Bake fish (on rack above carrots) for 5-7 minutes (depending on thickness), or until cooked through. Take care that crumb does not burn.
  5. While fish is cooking, combine all yoghurt dressing ingredients together in a large bowl. Cut tomatoes in half and roughly chop lettuce. Place both in bowl with dressing, along with spinach and drained broccoli. Gently toss to combine and season to taste.
  6. TO SERVE divide carrot chips and almond-crumbed fish between plates. Serve broccoli salad on the side. Dollop red pepper pesto over fish and squeeze over a lemon wedge just before eating.

Nutritional Information

Energy 1532 kj
366 kcal
Protein 41.1g
Carbohydrate 13.5g
Fat 14.8g