Crispy spiced baked fish
4
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
If you don’t have a mortar and pestle, simply place the spices on a clean board and crush with the flat base of a saucepan.
Ingredients
Fennel seeds
1 tbs
Dried coriander
1 tbs, seeds
Ground cumin
1 tbs, (seeds)
Polenta
⅓ cup(s), (55g)
Skinless white fish, raw
600 g, (4x150g fillets)
Plain flour
2 tbs
Egg(s)
1 medium, lightly beaten
Baby carrot
10 individual, (2 bunches)
Snow peas
200 g
Zucchini
2 medium, sliced diagonally
Yellow capsicum
1 medium, thinly sliced
99% fat-free, plain or natural yoghurt, unsweetened
¼ cup(s), (70g)
Tahini
1 tbs
Garlic
1 clove(s), crushed
Instructions
1
Preheat oven to 220°C. Line a baking tray with baking paper.
2
Place the fennel, coriander and cumin seeds in a mortar and crush with a pestle until coarsely ground. Place in a shallow plate with the polenta and season with salt and pepper. Stir to combine.
3
Sprinkle the fish with the flour and shake off any excess.
4
Place the egg in a shallow bowl. Dip the fish in the egg and shake off excess, then dip in the polenta mixture to coat. Place on the prepared tray and bake for about 13 minutes or until just cooked and golden.
5
Meanwhile, steam the carrots for 4 minutes over a saucepan of boiling water. Add the snow peas, zucchini and capsicum and steam for another 2-3 minutes or until all the vegetables are just tender.
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