Peanut-Crusted Oven “Fried” Fish

Total Time: 10 minutes
Course: Main Course
Servings: 4 Serves
This oven method is healthier and easier than frying fish. Serve with a side of your favourite vegetables, steamed green beans or peas, and cooked rice for a well-balanced meal. 

Ingredients

  • ¼ cup (60 mL) all-purpose flour
  • ½ tsp (2 mL) salt
  • ½ tsp (2 mL) freshly ground black pepper
  • ¾ tsp (4 mL) freshly grated nutmeg
  • 1 egg
  • 1 tbsp (15 mL) water
  • 1 cup (250 mL) salted peanuts, chopped
  • 1 cup (250 mL) fresh white bread crumbs
  • 1 lb (500 g) skinless boneless firm white fish fillet (halibut, cod or haddock), cut into 4 equal pieces

Instructions

  • Preheat oven to 450°F (230°C). On a plate, combine flour, salt, pepper and nutmeg. In a shallow bowl, beat egg with water. In a shallow baking dish, combine peanuts and bread crumbs.
  • Dip fish in flour mixture, then egg mixture, then peanut mixture. Place fish on a baking sheet.
  • Bake in centre of oven for 10 minutes per inch of thickness, or until golden on outside and fish flakes easily when pierced with a fork.

Notes

Per serving:
  • 228 calories,
  • 20 g protein,
  • 12 g fat,
  • 9.9 g carbohydrates 
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