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Peanut-Coated-Oven-Fried-FishCooking time: 10 minutes
Serves: Makes 4 servings

This oven method is healthier and easier than frying fish. Serve with a side of your favourite vegetables, steamed green beans or peas, and cooked rice for a well-balanced meal.


Ingredients:
 

¼ cup (60 mL) all-purpose flour

½ tsp (2 mL) salt

½ tsp (2 mL) freshly ground black pepper

¾ tsp (4 mL) freshly grated nutmeg

1 egg

1 tbsp (15 mL) water

1 cup (250 mL) salted peanuts, chopped

1 cup (250 mL) fresh white bread crumbs

1 lb (500 g) skinless boneless firm white fish fillet (halibut, cod or haddock), cut into 4 equal pieces


Directions:

Preheat oven to 450°F (230°C). On a plate, combine flour, salt, pepper and nutmeg. In a shallow bowl, beat egg with water. In a shallow baking dish, combine peanuts and bread crumbs.

Dip fish in flour mixture, then egg mixture, then peanut mixture. Place fish on a baking sheet.

Bake in centre of oven for 10 minutes per inch of thickness, or until golden on outside and fish flakes easily when pierced with a fork.

 

Per serving: 228 calories, 20 g protein, 12 g fat, 9.9 g carbohydrates

 

To view a PDF version of this recipe, click here.

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Did You Know?

  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.
  • did-you-know-2

    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut-protein
    The peanut contains more protein than any other nut.
  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada