Pecan Crusted Fish with Chips & Pickled Salad


A totally healthy grain free version of crumbed fish that tastes so much better! The chips can be prepped ahead of time for a crispier finish.

We used NZ Blue Grenadier but Snapper, Barramundi or similar will work.

Hint: The pickled salad is super easy and works with pretty much anything.

Note: Cooking time will depend on the thickness of the chips.

Prep time: 15 mins
Cook time: 30 mins
IMPORTANT - Some recipes may not 100% comply with their listed diet categories. Please review the ingredients carefully to ensure that your selected recipe meets your own dietary requirements

Ingredients

Ingredients

200 grams of firm white fish
2 teaspoons of cold pressed coconut oil
40 grams of pecan nuts
1/2 teaspoon of dried garlic powder
1/2 teaspoon of dried dill
zest of 1/2 lemon
1/4 cup of unsweetened almond milk
2 teaspoons of flaxseed meal
1/4 teaspoon of Dijon mustard
1 pinch of Himalayan or sea salt
1 wedge of lemon to serve

Chips

100 grams of potato, cut into chips
1/2 teaspoon of cold pressed coconut oil or macadamia oil
1/2 teaspoon of Himalayan or sea salt

Pickled Salad

1/4 medium tomato
1/8 small red onion, sliced
1 baby capsicum, sliced
1 baby cucumber (35g) sliced
1/2 long red chilli, sliced
1 1/2 teaspoons of apple cider vinegar
1/4 teaspoon of coconut sugar
1/4 teaspoon of Himalayan or sea salt

Method

  1. Place the potato chips in a bowl of iced water and leave as long as possible, you can skip this step but it will make them crispier.
  2. Pre-heat the oven to 200°C/400°F/Gas Mark 6. Drain and dry the chips with paper towel then place in a bowl. Add the oil and salt and toss until coated.
  3. Place on a lined baking tray in a single layer and place in the oven. Cook for 25-30 minutes or until cooked through and crisp, turning half way through.
  4. Meanwhile make the pickling liquid by combining the apple cider vinegar, sugar and salt. Add to the other salad ingredients and set aside.
  5. Combine the flaxseed meal and milk together in a flat bowl and set aside for 10-15 minutes. Combine the pecans, garlic powder, dill and salt in a small blender and blend until it resembles a crumb mixture then place on a plate.
  6. When the chips have 10 minutes of cooking time left heat the oil in a non stick fry pan to medium then prepare the fish by placing in the flaxmeal mixture then into the pecan crumbs making sure to press gently ensuring all of the fish is coated.
  7. Fry the fish on both sides until browned and crispy and fish is cooked through, this will depend on the thickness of the fish. Be very careful when turning over so you don't lose too much of the crumb.
  8. Drain the pickled salad and serve with the fish, chips and lemon wedge.


Calories: 701
Protein: 47.2
Carbs: 21
Fibre: 8
Fat: 44.3


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