EatSmarter exclusive recipe

Fish Fillets with Almond Crust

and Wilted Cherry Tomatoes
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Fish Fillets with Almond Crust

Fish Fillets with Almond Crust - Simple and quick, but classy enough for guests

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
396
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie396 kcal(19 %)
Protein39 g(40 %)
Fat22 g(19 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.5 μg(8 %)
Vitamin E9.9 mg(83 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.6 mg(43 %)
Folate83 μg(28 %)
Pantothenic acid1 mg(17 %)
Biotin16.4 μg(36 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C43 mg(45 %)
Potassium1,083 mg(27 %)
Calcium135 mg(14 %)
Magnesium174 mg(58 %)
Iron3.4 mg(23 %)
Iodine218 μg(109 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.9 g
Uric acid261 mg
Cholesterol90 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
1
1
small Lemon
2 tablespoons
11 ounces
¼ cup
White wine (or vegetable broth)
4 tablespoons
ground almonds (40 g)
1 pinch
dried Thyme
4
Cod fillet (À 75 g)
1 bunch
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Casserole dish, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Fine grater, 1 Slotted spatula, 1 Lid

Preparation steps

1.
Fish Fillets with Almond Crust preparation step 1

Peel and finely chop onion and garlic. Wash the lemon, dry, and zest. Set aside.

2.
Fish Fillets with Almond Crust preparation step 2

In a skillet, sauté onion and garlic until translucent in 1 tablespoon oil.

3.
Fish Fillets with Almond Crust preparation step 3

Wash the tomatoes and add to the pan.

4.
Fish Fillets with Almond Crust preparation step 4

Deglaze with wine or vegetable broth. Cover and simmer until slightly thickened, about 10 minutes on low heat.

5.
Fish Fillets with Almond Crust preparation step 5

Meanwhile mix ground almonds with thyme and lemon zest. Lightly season with salt and pepper. 

6.
Fish Fillets with Almond Crust preparation step 6

Rinse fish fillets, pat dry and sprinkle with salt. On one side only, press each fillet in the seasoning mix.

7.
Fish Fillets with Almond Crust preparation step 7

Heat the remaining oil in a nonstick pan. Briefly fry fish, coated side down, over medium heat. Place in a baking dish, coated side up. Bake in preheated oven at 200 ° C (fan 180 ° C, gas mark 3) (approximately 400° F) until golden and cooked through, about 8 minutes.

8.
Fish Fillets with Almond Crust preparation step 8

Wash the parsley, shake dry and chop. Stir into the tomatoes, season with salt and pepper and divide between two plates. Top each with two fish fillets and serve immediately.