Peanut-Crusted Oven “Fried” Fish
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.
- Cooking time: 10 minutes
- Serves: Makes 4 servings
|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 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|
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