AuthorAnnabelleCategory, , , , DifficultyBeginner
Rating5.0
Hazelnut crusted fish with sugar snap & sprout salad
Yields4 Servings
Prep Time13 minsCook Time12 minsTotal Time25 mins

Ingredients

 1 tbsp extra virgin olive oil
 4 firm white fish fillets (eg cod, whiting, snapper)skin off
  cup flat-leaf parsley leaveschopped
 ½ cup roasted peeled hazelnutsfinely chopped
 1 tsp dijon mustard
 200 g sugar snap peasends removed
 150 g packet mixed sprouts (such as alfalfa, mung bean and snow peas)
 100 g cherry tomatoesquartered
 lemon wedges to serve

Directions

What are we cooking today?
1

Super quick and easy and full of goodness, Hazelnut Crusted Fish with Sugar Snap & Sprout Salad is a great mid week meal.

Getting started
2

Heat 2 teaspoons of oil in a large ovenproof frypan over high heat.

3

Cook fish for 1 minute on each side, then remove pan from heat.

4

Combine parsley, nuts, Dijon and remaining oil in a bowl, then press mixture on top of fillets.

5

Transfer pan to the oven for 6-8 minutes until cooked through.

6

Meanwhile, cook sugar snaps in boiling water for 1 minute, then drain and rinse in cold water.

7

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.

8

Season to taste with sea salt and freshly ground black pepper, and toss to combine.

9

Serve fish with salad and lemon wedges.

Nutrition Facts

4 servings

Serving size


Amount per serving
Calories385
% Daily Value *
Total Fat 17g22%
Saturated Fat 2.7g14%
Cholesterol 119mg40%
Sodium 120mg6%
Total Carbohydrate 7.3g3%
Dietary Fiber 3.4g13%
Total Sugars 3.1g
Protein 40.9g

Calcium 7mg1%
Iron 13mg73%
Potassium 728mg16%

* 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.

 

ShareSave

Ingredients

 1 tbsp extra virgin olive oil
 4 firm white fish fillets (eg cod, whiting, snapper)skin off
  cup flat-leaf parsley leaveschopped
 ½ cup roasted peeled hazelnutsfinely chopped
 1 tsp dijon mustard
 200 g sugar snap peasends removed
 150 g packet mixed sprouts (such as alfalfa, mung bean and snow peas)
 100 g cherry tomatoesquartered
 lemon wedges to serve

Directions

What are we cooking today?
1

Super quick and easy and full of goodness, Hazelnut Crusted Fish with Sugar Snap & Sprout Salad is a great mid week meal.

Getting started
2

Heat 2 teaspoons of oil in a large ovenproof frypan over high heat.

3

Cook fish for 1 minute on each side, then remove pan from heat.

4

Combine parsley, nuts, Dijon and remaining oil in a bowl, then press mixture on top of fillets.

5

Transfer pan to the oven for 6-8 minutes until cooked through.

6

Meanwhile, cook sugar snaps in boiling water for 1 minute, then drain and rinse in cold water.

7

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.

8

Season to taste with sea salt and freshly ground black pepper, and toss to combine.

9

Serve fish with salad and lemon wedges.

Notes

Hazelnut Crusted Fish with Sugar Snap & Sprout Salad

Pin It on Pinterest

0
    0
    Your Cart
    Your cart is emptyReturn to Shop