Almond Crusted Fish

Ohhh are you in for a TREAT! This recipe will work with basically any mild fish – as well as just about any tree nut (like walnuts, pecans, and pistachios).

Serve this with a side of sweet potatoes and your favourite veg.

TIP: Grind the oats in your blender or food processor.

Almonds might seem trendy, but we’ve been growing them since the Bronze Age... more than 5000 years ago.

Nowadays, not only are almonds eaten in their natural form – for snacking or in recipes – but they’re also used to make almond milk, oil, butter, paste (aka marzipan), and flour.

They are one of the best sources of vitamin E, which is linked with lower rates of heart disease, cancer, and Alzheimer’s disease. 

They also are high in magnesium, a mineral most of us don’t get enough of. Plus they’re rich in fiber, protein, and antioxidants that fight aging and disease.
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TIP: Make sure you choose raw (vs toasted) for ultimate benefit.

(serves 4)

• ¼ cup (60 g) Dijon mustard
• Salt & pepper to taste
• ½ cup (60 g) raw almonds, chopped
• 2 Tbsp ground oats 
• ¼ cup (24 g) chopped parsley (fresh)
• 4 5 oz (140 g) fish filets 

Preheat your oven to 400ºF/200ºC and prepare a baking sheet by coating it with cooking spray or parchment paper (or both).

In a small bowl, whisk together the mustard and 1-2 dashes each of salt and pepper.

Set aside. In another small bowl, mix the chopped almonds, oats, parsley, and another 1-2 dashes of salt.

One by one, brush both sides of each fish filet with the mustard sauce and then dredge both sides in the nut mixture. It may help to “mush” the nuts into the fish to make sure they stick.

Place the filets on the baking sheet and bake for 15-18 minutes, until the fish is cooked through.

Serve with your favourite veggies!