Coconut and Macadamia Crusted Fish Bake

Serves: 4

Cook time: 40 minutes

This breezy one-tray bake shows how simple and nutritious a mid-week dinner can be.

Ingredients:

  • 4 x white skinless fish fillets (e.g. barramundi)
  • 1 zucchini, coarsely chopped
  • 1 sweet potato, cut into 2 cm rounds
  • 2 tb shredded coconut
  • ¼ cup QE macadamia nuts, finely crushed
  • 1 egg, lightly beaten
  • 2 tb olive oil
  • ½ fresh lemon, squeezed.
  • Tzatziki, to serve
  • Lemon juice, freshly squeezed
  • Green beans, steamed, to serve

Method:

Step 1:       Preheat oven to 200C. Line an oven tray with baking paper. Arrange sweet potato and zucchini on a lined baking tray and drizzle with one tablespoon of olive oil. Season with salt and pepper. Bake in the oven for 20- minutes.

Step 2:       Meanwhile to coat the fish brush the fish with egg wash, then top with coconut flakes and nuts, and set aside.

Step 3:       Remove semi-cooked vegetables from oven and place coated fish fillets in the middle of the baking tray surrounded by vegetables and drizzle the fish with remaining olive oil and season the fish with salt and pepper. Turn the heat down to 180C and cook the fish for a 20-minutes, or until fish is cooked through.

Step 4:       Serve with a side of steamed green beans, lemon wedges and a dollop of tzatziki.

 

Per serve: 1633kJ; 30g protein; 22g fat (13g saturated fat); 83g carbs (28g sugar); 17g fibre; 147mg sodium

 

  • High fibre
  • Low GI
  • Low salt
  • 2 serves of vegetables
  •  Heart healthy fats

  • Date June 22, 2021
  • Tags Summer, What's NEW