100g raw macadamias
125g fresh breadcrumbs
1 tablespoon finely grated lemon rind
1 tablespoon chopped dill
cracked black pepper to taste
4 x 180g blue eye cod fillet portions
Flour, for dusting
2 eggs, lightly whisked
4 cups of steamed mixed vegetables
What to do:
Preheat oven to 200C. Place the macadamias, breadcrumbs, lemon rind, dill and pepper in a food processor and process until finely chopped and fully combined. Transfer mixture to a large bowl.
Dust each of the blue eye fillets in the flour and dip into the egg wash (this is best done one at a time). Press fish into the macadamia mixture, pressing firmly to ensure they are coated well.
Place the crust coated fish on a baking tray lined with non stick baking paper and refrigerate for 10 minutes.
Bake the fish for 15 minutes or until cooked through when tested with a fork. Serve fish with steamed vegetables.
Serves 4 – 25g nuts per serve
Nutrient content per serve
Energy 2300kJ (550kcal), Protein 44g, Total fat 24g, Saturated fat 4g (17% of total fat), Monounsaturated fat 17g, Polyunsaturated fat 2g, Carbohydrates 34g, Fibre 13g, Sodium 450mg