Herb Crusted Wild Fish

This easy peasy recipe is perfectly aligned with the principles of springtime nutrition: radiant, light, zesty and of course packed with flavour.

Ground almonds are a fabulous alternative to traditional breadcrumbs. Grind the almonds yourself for chunkiness and crunch. If you prefer a finer consistency, simply grind them for a little longer.
Fresh herbs are an excellent (and sadly often under-used) way of packing flavour into food. Coriander and parsley are popular, but get creative and try other herbs (e.g. thyme, basil, dill or oregano). All fresh culinary herbs are an excellent source of chlorophyll. They often aid digestion or relieve cramping due to their volatile oil content. Lemon zest is full of antioxidants and potent immune-boosting powers. 

Ingredients

(Serves 4)

  • ½ cup raw almonds
  • ½ cup finely chopped coriander
  • ½ cup finely chopped parsley
  • 1 tsp lemon zest (from ~ one thoroughly scrubbed lemon)
  • 2 tbsp olive oil
  • Sea salt and pepper to taste
  • 1 organic egg, lightly beaten
  • 4 medium wild white fish fillets (such as ling, barramundi, cod, snapper)

Method

  • Preheat the oven to 180°C. Line a baking tray with baking paper.
  • Place almonds in the food processor and grind to a chunky meal. Place almond meal in a small mixing bowl. Add chopped herbs into bowl along with lemon zest, olive oil, salt and pepper. Mix all ingredients well.
  • Place fish fillets on prepared baking tray. Brush each fillet with beaten egg and coat with the herb mixture.
  • Bake the fish for approximately 15 minutes, or until fish is cooked through.

Nutritional Information

Per Serving (recipe serves 4)

1664.0
Energy
(397.7Cal)
50.0g
Protein
19.9g
Fat
3.9g
Carbs
2.2g
Fibre