Hazelnut Crusted Fish with Sugar Snap & Sprout Salad
Author:
Annabelle Cooper
Category
Dinner,Fish,Low Carb,Lunch,Pescatarian
Difficulty
Beginner
Rated 5.0 stars by 1 users
4
13 mins
12 mins
25 mins
Ingredients
- 1 tbsp extra virgin olive oil
-
4 firm white fish fillets (eg cod, whiting, snapper) skin off
-
⅓ cup flat-leaf parsley leaves chopped
-
½ cup roasted peeled hazelnuts finely chopped
- 1 tsp dijon mustard
-
200 g sugar snap peas ends removed
- 150 g packet mixed sprouts (such as alfalfa, mung bean and snow peas)
-
100 g cherry tomatoes quartered
-
lemon wedges to serve
Directions
What are we cooking today?
Super quick and easy and full of goodness, Hazelnut Crusted Fish with Sugar Snap & Sprout Salad is a great mid week meal.
Getting started
- Heat 2 teaspoons of oil in a large ovenproof frypan over high heat.
Cook fish for 1 minute on each side, then remove pan from heat.
Combine parsley, nuts, Dijon and remaining oil in a bowl, then press mixture on top of fillets.
Transfer pan to the oven for 6-8 minutes until cooked through.
Meanwhile, cook sugar snaps in boiling water for 1 minute, then drain and rinse in cold water.
Remove snow pea sprouts from the mix and roughly chop, then place in a bowl with the sugar snap peas, tomatoes, remaining sprouts and extra oil.
Season to taste with sea salt and freshly ground black pepper, and toss to combine.
Serve fish with salad and lemon wedges.
Nutrition
Nutrition
- Serving Size
- 4
- per serving
- Calories
- 385
- Total Fat
- 17 grams
- 22%
- Saturated Fat
- 2.7 grams
- 14%
- Cholesterol
- 119 milligrams
- 40%
- Sodium
- 120 milligrams
- 6%
- Total Carbohydrate
- 7.3 grams
- 3%
- Dietary Fiber
- 3.4 grams
- 13%
- Total Sugars
- 3.1 grams
- Protein
- 40.9 grams
- Calcium
- 7 milligrams
- 1%
- Iron
- 13 milligrams
- 73%
- Potassium
- 728 milligrams
- 16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
