| Serves: |
Makes 4 servings
|
Cooking Time:
|
10 minutes |
This oven method is healthier and easier than frying fish. Serve with your favourite locally grown vegetable, such as steamed green beans, and cooked rice for a well-balanced meal.
Ingredients:
¼ cup
|
all purpose flour
|
50 mL
|
½ tsp
|
each salt and freshly ground black pepper
|
2 mL
|
¾ tsp
|
freshly grated nutmeg
|
4 mL
|
1
|
large egg
|
1
|
1 cup
|
chopped salted blanched peanuts
|
250 mL
|
1 cup
|
fresh white bread crumbs
|
250 mL
|
1 lb (500 g)
|
skinless boneless firm white fish fillet, such as halibut, cod or haddock, cut in 4 equal pieces
|
|
Directions:
Preheat oven to 450 F (230 C).
On plate, stir together flour, salt, pepper and nutmeg. In shallow bowl, beat egg with 1 tbsp (15 mL) water. In shallow baking dish, stir together peanuts and bread crumbs. Dip fish in flour mixture, then egg mixture, then peanut mixture. Place fish on baking sheet.
Bake in centre of oven for 10 minutes per inch thickness or until golden on outside and fish flakes easily when pierced with a fork.
Nutritional Information:
| PER SERVING: |
|
| Calories: |
228
|
| Protein: |
20 g
|
| Total Fat: |
12 g (of which 6.1 g is monounsaturated)
|
| Carbohydrates: |
9.9 g
|
To view a PDF version of this recipe, click
here.