Ingredients
Directions
Super quick and easy and full of goodness, Hazelnut Crusted Fish with Sugar Snap & Sprout Salad is a great mid week meal.
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.
I sometimes add crushed anchovies and/or capers to the crumb for another delicious dimension.
Servings 4
- Amount Per Serving
- Calories 385
- % Daily Value *
- Total Fat 17g27%
- Saturated Fat 2.7g14%
- Cholesterol 119mg40%
- Sodium 120mg5%
- Potassium 728mg21%
- Total Carbohydrate 7.3g3%
- Dietary Fiber 3.4g14%
- Sugars 3.1g
- Protein 40.9g82%
- Calcium 7%
- Iron 13%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Super quick and easy and full of goodness, Hazelnut Crusted Fish with Sugar Snap & Sprout Salad is a great mid week meal.
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.
I sometimes add crushed anchovies and/or capers to the crumb for another delicious dimension.
Done