Macadamia-crumbed fish fillets
Discover a delightful, crunchy twist on classic fish fillets with our Macadamia-Crumbed Fish Fillets recipe. Featuring freshly crumbled macadamias, white fish fillets, and a touch of olive oil, paired perfectly with roasted sweet potatoes and red onions. Your taste buds will thank you for this simple yet gourmet meal!
- 10 Mar 2024
- Cook time 10 min
- Prep time 10 min
- 4 Servings
- 8 Ingredients
Macadamia-crumbed fish fillets offer a delicious and unique twist to standard fish recipes. By incorporating macadamia nuts, this dish not only adds a rich and buttery flavor but also a satisfying crunch. Along with the fish fillets, this dish is complemented by roasted sweet potatoes and red onions, making it a nutritious and well-rounded meal.
Ingredients:
Instructions:
- Peel the sweet potatoes and red onions.
- Cut the sweet potatoes into thick wedges.
- Slice the red onions into thick rings or wedges.
3. Roast Vegetables:
- Place the sweet potatoes and onions on a baking sheet.
- Drizzle with half the olive oil (about 0.5 tbsp) and sprinkle with a pinch of salt.
- Toss to coat evenly.
- Roast in the preheated oven for about 25-30 minutes, or until tender and slightly browned, turning halfway through.
- In a food processor or with a knife, finely chop the macadamia nuts.
- In a shallow bowl, mix the chopped macadamia nuts with the flour and 1/2 tsp of salt.
- In another shallow bowl, lightly beat the egg whites.
- Pat the fish fillets dry with paper towels.
- Dip each fillet into the egg whites, making sure it's fully coated.
- Dredge the fish fillet into the macadamia mixture, pressing down gently to ensure an even coating.
- Heat the remaining olive oil in a large non-stick skillet over medium heat.
- Add the macadamia-crumbed fish fillets to the skillet.
- Cook for about 3-4 minutes on each side or until the crust is golden brown and the fish is cooked through and flakes easily with a fork.
- Once the fish fillets are done, remove them from the skillet.
- Serve the macadamia-crumbed fish fillets alongside the roasted sweet potatoes and red onions.
- Optionally, garnish with fresh herbs or a squeeze of lemon juice for added flavor.
Tips:
- Ensure that the macadamia nuts are finely chopped to create a consistent coating for the fish fillets.
- Pat the fish fillets dry with a paper towel before coating to ensure the macadamia mixture adheres well.
- For a healthier alternative, you can bake the fish fillets instead of frying them. Preheat the oven to 375°F (190°C) and bake for about 15-20 minutes or until the fish is fully cooked.
- Serve the fish fillets with a squeeze of lemon juice for added freshness and flavor.
- For even cooking, cut the sweet potatoes into uniform pieces before roasting.
- To save time, you can prepare the macadamia crumb mixture in advance and store it in an airtight container.
Enjoy the savory and nutty flavors of macadamia-crumbed fish fillets paired with the sweetness of roasted sweet potatoes and the aromatic essence of red onions. This recipe is not only delicious but also easy to prepare, making it perfect for both weeknight dinners and special occasions.
| Nutrition Facts | |
|---|---|
| Serving Size | 410 grams |
| Energy | |
| Calories 640kcal | 26% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 8g | 21% |
| Sugar 10g | 10% |
| Fat | |
| Fat 44g | 49% |
| Saturated 7g | 22% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 770ug | 86% |
| Choline 140mg | 26% |
| Vitamin B1 0.63mg | 53% |
| Vitamin B2 0.38mg | 30% |
| Vitamin B3 7mg | 42% |
| Vitamin B6 0.95mg | 56% |
| Vitamin B9 54ug | 14% |
| Vitamin B12 1.71ug | 71% |
| Vitamin C 9mg | 10% |
| Vitamin E 0.83mg | 6% |
| Vitamin K 2.30ug | 2% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.55mg | 0% |
| Iron, Fe 2.48mg | 23% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 620mg | 50% |
| Potassium, K 1200mg | 35% |
| Selenium, Se 30ug | 55% |
| Sodium, Na 790mg | 52% |
| Zinc, Zn 2.65mg | 24% |
| Water | |
| Water 290g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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