Hazelnut Crusted Fish with Sugar Snap & Sprout Salad

AuthorAnnabel
RatingDifficultyBeginner

Colourful, fresh and delicious. Sometimes we just need a little inspiration on how to make a simple salad a little different and then combine that with a unique fish crust and you have a wonderful meal.

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Yields4 Servings
Prep Time15 minsCook Time9 minsTotal Time24 mins
 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
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.

Annabelle's tips
10

I sometimes add crushed anchovies and/or capers to the crumb for another delicious dimension.

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.

Annabelle's tips
10

I sometimes add crushed anchovies and/or capers to the crumb for another delicious dimension.

Hazelnut Crusted Fish with Sugar Snap & Sprout Salad
AuthorAnnabelCategory, , , DifficultyBeginner
Rating
Yields4 Servings
Prep Time15 minsCook Time9 minsTotal Time24 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.

Annabelle's tips
10

I sometimes add crushed anchovies and/or capers to the crumb for another delicious dimension.

Nutrition Facts

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%
Vitamin D 0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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