BAKED
ALMOND PARMESAN FISH
This is so simple and yet incredibly
tasty. Use a very mild-tasting fish that needs good seasonings to make it flavorful.
3 Fish fillets
5 tbsp olive oil, divided (75
mL)
Salt and black pepper, to
taste
1/3 cup ground almonds (75 mL)
2 tbsp Parmesan cheese (30
mL)
1/4 tsp seasoning salt (1 mL)
1/4 tsp Italian herb seasoning (1 mL)
1/8 tsp black pepper (0.5 mL)
11/2 tsp dried parsley (7 mL)
Seasoning salt, to taste
Small lemon wedges for
squeezing over Swai
Preheat oven to 350°F (180°C). Wash fish fillets well under running cold
water and pat dry with paper towels. Brush
bottom of 9 x 13-inch (2 L) casserole dish with 1 tbsp (15 mL) olive oil. Brush both sides of fillets with 1 tbsp olive
oil per fillet. Sprinkle both sides of
fillets lightly with salt and pepper.
Place ground almonds,
Parmesan cheese, seasoning salt, Italian herb seasoning and black pepper on a
dinner plate. Mix well. Spoon Almond-Parmesan mixture over fillets on
both sides. Lay fish fillets inside
prepared casserole dish. Drizzle with
last remaining tbsp (15 mL) of olive oil.
Bake uncovered 15 minutes.
Sprinkle with half the parsley and gently flip fillets. Sprinkle top of fillets with seasoning salt
and the remaining parsley. Bake another
5 to 7 minutes, or until fish is cooked in the middle.
Serving
suggestion: Serve with lemon wedges, a nice salad and
cauli-rice (mixed with cooked quinoa for those on maintenance carb levels) or
cauli-mash.
Yield: 2 servings
1
serving
579.2
calories
53.7
g protein
39.5
g fat
1.6
g net carbs