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Provencal walnut, herb and whole wheat crusted fish



Provencal walnut, herb and whole wheat crusted fish
Tender fillets of fish with a walnut and whole wheat crust accented with parsley, lemon and garlic.

2 x 6 oz (180g) firm white fish fillets (such as cod or snapper)

½ cup raw unsalted walnuts
1 slice whole wheat bread—roughly torn
1 clove garlic—finely chopped
1 teaspoon finely grated lemon zest
2 tablespoons chopped fresh parsley
1 tablespoon extra virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper

2 teaspoons dijon mustard

PREHEAT oven to 220C/425F. PLACE the walnuts, bread, garlic, lemon zest, parsley, olive oil, salt and pepper in a food processor and pulse until the ingredients are combined and look like rough crumbs. PLACE the fish fillets on a lightly greased or lined baking tray. SPREAD 1 teaspoon of dijon mustard over each fillet and press half the crumb mixture on top of each piece to coat evenly. BAKE for 15 minutes until the fish is just cooked through and the crumb topping is golden brown.

Variations: Use chicken breast fillets instead of fish, or use the crumb mixture to stuff portobello mushroom caps.

  Italian Tuna Stew with Polenta. A rustic Italian tuna and tomato stew served over a bed of soft polenta (Italian cornmeal).

  Mediterranean Stuffed Mushrooms with Whole Wheat Garlic Crumb. Portobello mushrooms stuffed with feta, pine nuts, scallions and flat leaf parsley, and topped with a garlicky whole wheat crumb.

  Roasted Ratatouille. Zucchini, eggplant, bell peppers, tomatoes and onion coated in a Provençal herb and olive oil dressing and roasted until sweet and tender.

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