Almond Crusted Fish

Difficulty | Serves 2 | Book - MORE Cooking for 1 or 2 people

healthy Almond Crusted Fish recipe
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⅓ cup Panko breadcrumbs
½ teaspoon crushed garlic (in jar)
1 teaspoon lemon rind finely grated
2 teaspoons fresh lemon juice
½ teaspoon dried dill
½ teaspoon salt-reduced vegetable stock powder
20g flaked almonds
2 teaspoons (10g) Flora® Light margarine melted
pepper
cooking spray
2 x 150g raw boneless fish fillets

Per serveFishChickenPork
FatTotal9.4g10.9g10.9g
Saturated1.2g1.9g1.9g
Fibre1.1g1.1g1.1g
Protein29.5g37.2g39.9g
CarbsTotal8.5g8.5g8.5g
Sugar0.9g0.9g0.9g
Sodium319mg207mg214mg
Kilojoules992 (cals 237)1177 (cals 281)1223 (cals 293)
GI RatingToo low in carbs to score a GI rating (all variations)

Method

Preheat oven 200ºC fan forced.

  1. Place all the ingredients except fish into a small mixing bowl. Combine mixture using your hands.
  2. Place fish pieces onto baking tray that has been coated with cooking spray. Place an equal amount of crumbs on top of each piece of fish. Press down with your hand to make crumbs firmer.
  3. Coat tops with cooking spray then bake 20 minutes. Cooking time depends on thickness of fish so start checking at 15 minutes if fish is thin.

Variations: Replace fish with 2 x 150g raw skinless chicken breast or lean pork loin steak. Allow around 5-10 minutes extra cooking time for the chicken and pork.

Suitable to be frozen.

 

Dietitian's tip

Salt reduced vegetable stock powder is a great addition to this recipe. Having less salt in your diet may reduce bloating and swelling as your body will retain less fluid.

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