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Fish with cashew and basil topping
Serves: 4
Time to make: 25 mins
Ingredients
- 40g semi-dried tomatoes, finely chopped
- 60g unsalted cashews, finely chopped
- 1 lemon, 1 tablespoon juice
- ¼ cup chopped fresh basil
- 2 tablespoons grated parmesan cheese*
- 4 blue cod fillets
- 2 cups mashed potato
- 2 cups green beans, steamed
- *NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.
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Instructions
1 Preheat oven to 200°C. In a bowl mix tomatoes, cashews, lemon juice, basil and parmesan.
2 Press mixture onto one side of each piece of fish. Arrange on a baking tray lined with baking paper. Bake for 10 minutes or until just cooked through.
3 Serve with mash and beans.
Nutrition Info (per serve)
-
Calories 445cal
-
Kilojoules 1860kJ
-
Protein 43g
-
Total fat 14g
-
–Saturated fat 3g
-
Carbohydrates 40g
-
–Sugars 7g
-
Dietary fibre 6g
-
Sodium 550mg
-
Calcium 140mg
-
Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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