Nutty Fish

Elevate your weeknight dinners with Nutty Fish, a delightfully crunchy and flavorful dish that’s as wholesome as it is satisfying. This recipe features tender white fish fillets like cod, tilapia, or haddock coated in a crisp crust of finely chopped mixed nuts, breadcrumbs, and Parmesan cheese, complemented by fresh parsley and zesty lemon. Quick to prepare, this oven-baked dish comes together in just 30 minutes, making it perfect for busy schedules without sacrificing taste. A drizzle of olive oil ensures a golden-brown finish, while the nutty topping adds a gourmet twist to your meal. Serve it with lemon wedges for a vibrant, citrusy kick that beautifully balances the rich, nutty flavors. Whether you're seeking a healthy dinner option or an easy recipe to impress, Nutty Fish is a must-try!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
• 1 cup mixed nuts (e.g., almonds, walnuts, pecans, or cashews)
• 0.5 cup breadcrumbs
• 0.25 cup grated Parmesan cheese
• 2 tablespoons fresh parsley, finely chopped
• 1 teaspoon lemon zest
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 large egg, beaten
• 2 tablespoons olive oil
• 4 pieces lemon wedges (for serving)

Directions

Step 1

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2

Chop the mixed nuts finely or pulse them in a food processor until they are crumbly but not powdered.

Step 3

In a shallow bowl, combine the chopped nuts, breadcrumbs, Parmesan cheese, parsley, lemon zest, salt, and black pepper.

Step 4

In another shallow bowl, beat the egg lightly.

Step 5

Pat the fish fillets dry with a paper towel. Dip each fillet into the beaten egg, ensuring it’s evenly coated.

Step 6

Press each egg-coated fillet into the nut mixture, pressing gently to ensure the mixture sticks evenly on all sides.

Step 7

Place the coated fish fillets on the prepared baking sheet. Drizzle olive oil lightly on top of each fillet to encourage browning.

Step 8

Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and the nut crust is golden brown.

Step 9

Serve the Nutty Fish warm with lemon wedges on the side for an extra burst of flavor.

Nutrition Facts

Serving size	1016.2 grams (1016.2g)

Amount per serving	% Daily Value*
Calories	1925

Total Fat 108.90g	140%
Saturated Fat 17.80g	89%
Polyunsaturated Fat 2.70g
Cholesterol 545mg	182%
Sodium 2855mg	124%
Total Carbohydrate 73.90g	27%
Dietary Fiber 17.00g	61%
Total Sugars 10.90g
Protein 178.50g	357%

Vitamin D 1401IU	7004%
Calcium 586mg	45%
Iron 11mg	58%
Potassium 3154mg	67%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.3%

Protein: 35.9%

Carbs: 14.9%