Pistachio crumbed fish

This lower-carb fish dish made using a pistachio coating is a tasty way to keep your blood-sugar levels stable and calories down.

Serves: 4

Time to make: 50 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

1 3/4 cups fennel, thinly sliced lengthways
1 red onion, cut into thin wedges
1 3/4 cups mini squash, quartered, or courgettezucchiniX, cut into chunks
250g punnet cherry tomatoes, halved
2 tablespoons olive oil
1 teaspoons ground turmeric
2 cloves garlic, crushed
4 x 150g white fish fillets, skin removed, pin-boned
4 cups baby rocketarugulaX

For the pistachio crumb:
2/3 cup unsalted pistachios, finely chopped
1 garlic clove, crushed
zest and juice 1 lemon
2 tablespoons small oregano leaves
1 tablespoon thyme leaves

Instructions

Stay Awake

1 Heat the oven to 200°C/fan 180°C/gas 6. Line a baking tray with non-stick baking paper. Combine the fennel, red onion, squash, cherry tomatoes, olive oil, ground turmeric and 5 tablespoons water in a large heavy-based baking dish. Season with freshly ground black pepper, then bake for 30–35 min until tender.

2 Meanwhile, make the pistachio crumb: combine all the ingredients in a small bowl and season with freshly ground black pepper. Put the fish on the prepared baking tray and press the crumb evenly over the fillets.

3 Bake the fish alongside the veg for 15–20 min or until it’s cooked through and golden. Carefully transfer the fish to serving plates. Add the rocket to the vegetables in the baking dish, toss well to combine and serve with the fish.

HFG tip

For an extra 9g carbs per serving: add 1 cup of kumara, peeled and sliced, to the vegetables before baking.

Nutrition Info (per serve)

Calories 357 cal

Kilojoules 1494 kJ

Protein 35 g

Total fat 17 g

Saturated fat 2.4 g

Carbohydrates 11 g

Sugar 7.8 g

Dietary fibre 6.2 g

Sodium 118 mg

Calcium 126 mg

Iron 2.9 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.