Photo of Crispy spiced baked fish by WW

Crispy spiced baked fish

8
4
4
SmartPoints® value per serving
Total Time
30 min
Prep
15 min
Cook
15 min
Serves
4
Difficulty
Moderate
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, dry

cup(s), (55g)

White fish

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 yoghurt

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.