Quick crusted fish with chickpea tabouli

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Quick crusted fish with chickpea tabouli
  • 0:10 Prep
  • 0:05 Cook
  • 4 Servings
  • Easy

For the perfect after-work meal that’s low in sodium and saturated fat, try this 15 minute dukkah crusted fish served with chickpea tabouli.

Ingredients

  • 45g pkt pistachio dukkah
  • 500g white fish fillets (such as basa, hoki or pink ling), cut into 4cm strips
  • 1 tablespoon olive oil
  • 400g can chickpeas, rinsed, drained
  • 200g Perino tomatoes, halved
  • 1 Lebanese cucumber, halved lengthways, thickly sliced
  • 4 spring onions, thinly sliced
  • 1/2 cup flat-leaf parsley leaves
  • 1/2 cup mint leaves
  • 1 lemon, zested, juiced

Method

  • Step 1
    Place the dukkah on a large shallow plate. Roll the fish in the dukkah to lightly coat.
  • Step 2
    Heat half the oil in a large frying pan over medium heat. Cook the fish, in batches, turning, for 2 mins or until golden brown and just cooked through.
  • Step 3
    Meanwhile, combine the chickpeas, tomato, cucumber, spring onion, parsley and mint in a large bowl. Add the lemon zest, lemon juice and remaining oil. Season. Toss to combine.
  • Step 4
    Serve the fish with the tabouli.

Nutrition

  • 1444 kj

    Energy

  • 14g

    Fat Total

  • 2g

    Saturated Fat

  • 6g

    Fibre

  • 33g

    Protein

  • 350mg

    Sodium

  • 4g

    Carbs (sugar)

  • 15g

    Carbs (total)

All nutrition values are per serve

Notes

Serve with: Coles Hummus Dip.

Tip: Fill wraps or pita bread with the cooked dukkah-crusted fish, Perino tomatoes, Coles Hommus Dip and baby spinach.

Tip: To add even more veg to this dish, throw in some dukkah-roasted pumpkin pieces or cauliflower florets.

 

  • Publication: Coles

Source: taste.com.au

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