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.
4 servings
- 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.
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.
Done