Almond crusted fish with broccoli rice
This almond-crusted fish is a delicious source of protein to fuel your day.
This recipe has been adapted to include Health Canada’s food safety guidance.
325 cal
Serves 3
Prep time
0h 10m
Cook time
0h 15m
Total time
0h 25m
Ingredients
Directions
-
Step 1
Wash hands with soap and warm water for at least 20 seconds. Clean and dry all food preparation surfaces. -
Step 2
Gently rinse shallot and broccoli under cool running water before preparing these ingredients. -
Step 3
In a mortar and pestle, or in a regular bowl, crush almonds, stir in breadcrumbs, herb de provence and pepper. -
Step 4
Spread mustard over fish fillets and coat with almond mixture. Place on parchment paper lined baking sheet and spray lightly with cooking spray. Roast in 220 C (425 F) oven for about 12 minutes until fish reaches an internal temperature of 70 C (158 F) when checked with a digital food thermometer. -
Step 5
Meanwhile, in a saucepan or skillet, heat oil over medium heat and cook shallot for 2 minutes. Stir in broccoli and rice to coat. Add broth and bring to a boil. Reduce heat to low, cover and cook for about 10 minutes or until no liquid remains and rice is tender. -
Step 6
Serve fish over rice. -
Step 7
Store any leftovers away in the fridge within two hours, or sooner if they are in a warm location.
Nutritional information
Per serving (1 of 3)
- Calories
- 325
- Protein
- 26 g
- Sodium
- 347 mg
- Potassium
- 540 mg
- Total fat
- 9 g
- Saturated fat
- 1 g
- Cholesterol
- 43 mg
- Carbohydrates
- 37 g
- Fibre
- 3 g
- Sugars
- 2 g
- Added sugars
- 0 g
Recipe developed by Emily Richards, PH Ec. © Heart and Stroke Foundation 2018.
