Hazelnut Crusted Fish with Sugar Snap & Sprout Salad

AuthorAnnabelle
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
AuthorAnnabelleCategory, , , 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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Become a Mover Member today to enjoy tips and tricks on living your best life. Your account will give you free access to amazing recipes which you can save and rate, eating plans and easy to follow workout routines to help you move with confidence.
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