Prep time
20 min
This tasty dish is a great way to enjoy fish! Crushed almonds give a perfect, nutty crunch and the oven fries are irresistible. Serve with a green salad or coleslaw.
Cook time
45 min
Servings
4
Prep time
20 min
Cook time
45 min
Servings
4
Ingredients
Oven Fries:
- 1 sweet potato, cut into strips
- 2 parsnips, cut into strips
- 5 mL (1 tsp) vegetable oil
- 2 mL (½ tsp) chili powder
Almond Crusted Fish:
- 125 mL (½ cup) whole almonds
- 180 mL (¾ cup) whole grain breadcrumbs
- 10 mL (2 tsp) dried oregano
- 1 egg
- 30 mL (2 tbsp) water
- 60 mL (¼ cup) whole wheat flour
- 10 mL (2 tsp) paprika
- 454 g (1 lb) tilapia fillets
- 2 mL (½ tsp) salt (optional)
- 2 mL (½ tsp) black pepper
- 1 lemon, cut into wedges
Directions
- Preheat the oven to 220 °C (425 °F) and line 2 baking sheets with parchment paper. Set aside.
- Prepare oven fries: Combine sweet potato and parsnip strips in a large bowl. Add oil and chili powder. Toss to coat evenly and spread in a single layer onto 1 prepared baking sheet.
- Bake for 25 to 30 minutes or until potatoes and parsnips are tender.
- For the fish, place almonds in the middle of a clean kitchen towel and wrap into a bundle. Using a meat mallet or rolling pin, crush almonds until finely crushed.
- Pour almonds into a large plate or tray and mix with whole grain breadcrumbs and oregano. Set aside.
- In another plate, create egg wash by whisking together egg with water. Set aside.
- In a third plate, mix flour together with paprika and set aside.
- Cut each fish fillet in half and season with salt (optional) and black pepper.
- To bread the fish, coat with flour and shake off any excess. Dip into egg wash and place into seasoned almond and breadcrumb mixture. Press down gently to adhere crumb coating.
- Place fish onto the second prepared baking sheet and bake for 10 to 12 minutes or until golden brown. Use a digital food thermometer to check that fish has reached an internal temperature of 70 °C (158 °F).
- Serve with lemon wedge.
Recipe highlights
Tips
- Use your family’s favourite fresh or frozen fish. Shop around for the best deal!
- Bake a double batch of oven fries and freeze the extras in a single layer on a baking sheet. Use the next time you need a hearty side dish.
- Mix it up! Swap almonds for walnuts or sunflower seeds, or use bran cereal instead of breadcrumbs.
- Have little chefs whisk eggs or mix the flour and paprika.
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