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DUKKAH CRUSTED FISH W/ TAHINI ROASTED VEGETABLE SALAD

by Brooke Richardson

This is an easy weeknight dinner for the whole family. It take less than 30 minutes to make and has all your essential macronutrients covered. P.s do up a few extra fish fillets for lunch the next day + why not roast more vegetables while you are at it. A few reasons we LOVE this meal:

1. It not only includes some dark leafy greens to get all essential minerals and vitamins, it also has some beautiful fiber rich root vegetables that will keep you fuller for longer, stabilise blood sugar levels AND most importantly feed your good gut bacteria down in the intestines!
2. You can use whichever piece of fish you choose! We made this one with fresh king snapper BUT another great option is salmon (high in essential fatty acids and omega 3) or any other white fish that you love! You could even use chicken and do a play on chicken nuggets for the kiddies!
3. It has tahini!!! We absolutely LOVE tahini for its nutty and rich flavour. It is a great option if you have any peanut allergies and it is high in iron, zinc and other essential minerals.
4. Did we mention it takes less than 30mins?

INGREDIENTS

 

- serves 2


½ cup of gluten free dukkah mix (this should be full of seeds and spices, if you want you could also make your own)

1 egg

2 fillets of king snapper

2 TBSP olive oil for frying

Salt and pepper

 

SALAD INGREDIENTS

 

¼ kent pumpkin, cut into wedges, deseeded

2 carrots, cut into sticks

2 beetroots, cut into smaller wedges

2 TBSP unhulled tahini

1 TBSP olive oil

Salt and pepper

2 cups of Fresh rainbow chard OR rocket OR spinach, finely chopped

1 cucumber, peeled

1 Lime

Extra Dukkah to sprinkle over salad

 

METHOD

 

  1. Preheat oven to 190 degrees and prepare a baking tray with baking paper.
  2. Place all the cut and prepped vegetables in a bowl and add the Tahini, olive oil, salt and pepper. Mix vegetables until evenly coated.
  3. Lay all the vegetables out flat on a tray and bake for 30 mins.

 

FISH PREPARATION

 

  1. Whisk the egg in one bowl and sprinkle out the dukkah on a plate ready for coating the fish.
  2. Heat the olive oil in a pan over medium heat
  3. To crust the fish, place the fillet in the egg wash and then cover with Dukkah mix. Place straight in the hot pan to fry. Repeat with the second piece. Season with salt and pepper.
  4. Cook the fish for 6-8 minutes on one side until a nice brown crust forms. Flip and cook for another 5 mins on the second side. You should be able to cut through fish with no toughness.
  5. Add all the tahini roasted vegetables to a big bowl and toss through finely chopped rainbow chard, peeled cucumber, salt and pepper, an extra sprinkle of dukkah and the juice of half a lime.
  6. Serve with crusty dukkah fish.

ENJOY

 

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