Ingredients
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¼ cup(60 mL) all-purpose flour
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½ tsp(2 mL) salt
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½ tsp(2 mL) freshly ground black pepper
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¾ tsp(4 mL) freshly grated nutmeg
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1egg
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1 tbsp(15 mL) water
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1 cup(250 mL) salted peanuts, chopped
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1 cup(250 mL) fresh white bread crumbs
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1 lb(500 g) skinless boneless firm white fish fillet (halibut, cod or haddock), cut into 4 equal pieces
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Instructions
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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.
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Dip fish in flour mixture, then egg mixture, then peanut mixture. Place fish on a baking sheet.
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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.
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Notes
Per serving:
- 228 calories,
- 20 g protein,
- 12 g fat,
- 9.9 g carbohydrates