Monday, 12 December 2011

Oat and Almond Crusted Fish

Fish is traditional in many countries on Christmas Eve so I thought I'd share one of my favourite easy recipes for a fantastic fish supper. It's an incredibly versatile recipe, check out the Christmas stuffing variation for the best alternative use of stuffing mix ever.

Ingredients:
4 white fish fillets
4 tablespoons rolled oats
4 tablespoons light cream cheese
2 tablespoons flaked almonds
1 tablespoon chopped parsley or dried herb of your choice
Black pepper to taste
Olive oil spray

Serves 4
Pre-heat the oven to 180C. Line a baking tray with foil and place the fish fillets on it.

In a bowl, stir together the herbs, oats and almonds. Season with black pepper.

Spread the fish fillets with the cream cheese and then sprinkle on a tablespoon of the crumb mixture. Spray each fillet with a light mist of olive oil and bake for about 8 minutes (depending on the thickness of your fillets).

Variations:
Christmas stuffing fish - replace the oats and almonds with a sprinkle of any dried, breadcrumb based stuffing mix.
Pesto-crusted fish - mix a tablespoon of pesto from a jar with the cream cheese. Spread on the fish and top with ciabatta breadcrumbs and pine kernels.
Seedy salmon - add a tablespoon of whole grain mustard to the cream cheese. Spread on fish and top with breadcrumbs mixed with sunflower and pumpkin seeds.

Arthritis diet notes:
Regular fish eaters have been shown to be less likely to get arthritis and have milder symptoms, probably due to the omega 3 fatty acids in fish. There is less in white fish than oily fish but you still get some of the benefits. Fish is also a good source of low fat protein. Crumbing the fish with oatmeal, almonds and olive oil helps add cholesterol lowering soluble fibre and boost the omega 3 content further.

1 comment:

  1. Hi,
    The Oat and Almond Crusted Fish dish is so yummy to eat ................

    ReplyDelete

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