Hazelnut crusted fish with sugar snap & sprout salad

0
236
Hazelnut crusted fish with sugar snap & sprout salad

(2) Rate it

  • 0:15 Prep
  • 0:10 Cook
  • 4 Servings
  • Capable cooks

Featured in
Nutrition information, Sprout recipes

Ingredients

  • 1 tablespoon olive oil, plus 1 teaspoon extra
  • 4 (about 160g each) skinless firm white fish fillets (such as snapper or blue-eye)
  • 1/3 cup finely chopped flat-leaf parsley leaves
  • 1/2 cup (75g) roasted peeled hazelnuts*, finely chopped
  • 1 teaspoon Dijon mustard
  • 200g sugar snap peas, topped
  • 150g packet mixed sprouts* (such as alfalfa, mung bean and snow pea)
  • 100g cherry tomatoes, quartered
  • Lemon wedges, to serve

Method

  • Step 1
    Preheat the oven to 180°C.
  • Step 2
    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 2 teaspoons oil in a bowl, then press mixture on top of fillets. Transfer pan to the oven for 6-8 minutes until cooked through.
  • Step 3
    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.
  • Step 4
    Serve fish with salad and lemon wedges.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sodium
  • Low sugar

Nutrition

  • 1391 kj

    Energy

  • 20g

    Fat Total

  • 2g

    Saturated Fat

  • 5g

    Fibre

  • 31g

    Protein

  • 86mg

    Cholesterol

  • 137.98mg

    Sodium

  • 3g

    Carbs (sugar)

  • 5g

    Carbs (total)

All nutrition values are per serve

Notes

* Roasted peeled hazelnuts are available in packets from supermarkets.

  • Author: Kate Tait
  • Image credit: Luke Burgess
  • Publication: delicious.

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here