Nutty crusted fish

Gluten Free
Dairy Free
Very Healthy
Health score
67%
Nutty crusted fish
30 min.
4
210kcal

Suggestions


Are you looking to elevate your fish game with a delightful twist? Look no further than this Nutty Crusted Fish recipe! Perfectly suitable for any meal of the day, this dish is designed to cater to a variety of dietary needs, being both gluten-free and dairy-free. With a health score of 67, it’s as nutritious as it is delicious, making it a guilt-free option for lunch or dinner.

Imagine the tantalizing aroma of sustainably sourced white fish fillets, like haddock or cod, baked to perfection and smothered in a flavorful, nutty crust. The combination of ground hazelnuts, aromatic shallots, and a hint of fresh coriander creates a delectable topping that complements the delicate fish, while the zesty lime juice and wasabi add a unique kick that will excite your taste buds.

In just 30 minutes, you can have a healthy, mouthwatering meal on the table that serves four, with each serving containing only 210 calories! This dish not only satisfies your cravings but also leaves you feeling light and energized. Pair it with fluffy rice and a vibrant green salad, and you’ll have a well-rounded meal that's sure to impress your family and friends. Try it today and discover a new favorite that’s both simple to make and outstandingly flavorsome!

Ingredients

  • tbsp hazelnuts 
  •  shallots quartered
  • small garlic clove 
  • tbsp cilantro leaves chopped
  • tsp wasabi (powder or paste)
  •  juice of lime 
  • 560 fish fillet white (haddock or cod)

Equipment

  • oven
  • baking pan
  • mortar and pestle

Directions

  1. Heat oven to 180C/160C fan/gas
  2. To make the crust, use a mortar and pestle or processor to grind the hazelnuts with the shallots, garlic, coriander, wasabi and lime juice.
  3. Lay the fish fillets in a baking dish and smear the tops with the nutty mixture. Spoon a little water round the fillets, just enough to thinly cover the bottom of the baking dish.
  4. Bake in the oven for 15-20 mins until the fish is cooked through.
  5. Serve with rice, lime wedges and a green salad.

Nutrition Facts

Calories210kcal
Protein55.72%
Fat35.42%
Carbs8.86%

Properties

Glycemic Index
26.75
Glycemic Load
0.69
Inflammation Score
-4
Nutrition Score
16.782173743714%

Flavonoids

Cyanidin
0.67mg
Catechin
0.12mg
Epigallocatechin
0.28mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Myricetin
0.01mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:209.78kcal
10.49%
Fat:8.49g
13.05%
Saturated Fat:1.27g
7.93%
Carbohydrates:4.77g
1.59%
Net Carbohydrates:3.31g
1.21%
Sugar:1.55g
1.73%
Cholesterol:70mg
23.33%
Sodium:74.75mg
3.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.03g
60.06%
Selenium:59.03µg
84.32%
Vitamin B12:2.21µg
36.87%
Manganese:0.72mg
36.12%
Vitamin D:4.34µg
28.93%
Vitamin B3:5.69mg
28.46%
Phosphorus:277.19mg
27.72%
Vitamin B6:0.34mg
17%
Potassium:548.21mg
15.66%
Copper:0.29mg
14.67%
Magnesium:57.91mg
14.48%
Vitamin E:2.09mg
13.91%
Folate:50.14µg
12.53%
Vitamin B1:0.13mg
8.89%
Vitamin B5:0.83mg
8.26%
Iron:1.43mg
7.96%
Vitamin B2:0.1mg
6.17%
Fiber:1.46g
5.84%
Vitamin C:4.38mg
5.31%
Zinc:0.78mg
5.21%
Vitamin K:4.16µg
3.96%
Calcium:33.21mg
3.32%