Macadamia and oat-encrusted salmon
If you love fish and chips then you'll enjoy this 'healthed-up' version - no frying, no flour batter and a good 'oily' fish.
Instructions
Preheat the oven to 200°C.
Finely chop or blitz the first 4 ingredients and then add the salt and cayenne.
Beat the egg whites and water together until slightly fluffy and dip the fish into the egg, then the oat mixture, then the egg again and the oat mixture again; double coating it will make sure it’s quite crispy!
Lay the fillets onto a baking tray lined with baking paper and bake for about 10 minutes or until done.
Serve with a nice green salad and some tomato relish.
- Recipe by:
- Alison Robert
First published November 2005
Recipe Information
Portions: 6
Time to make: 55 minutes
Total cost of all ingredients: $20.75 / $3.54 per serve
- Dairy-free
- Low fat
Ingredients
- 1 1/2 cups oats
- 1/2 cup macadamia nuts
- 2 teaspoons fresh thyme leaves
- 1 clove garlic, finely chopped
- 1/4 teaspoon salt
- pinch cayenne pepper
- 3 tablespoons water
- 2 egg whites
- 6 salmon fillets, skin off
Nutrition Information
| per serve | |
|---|---|
| Energy |
1210
kJ
(292 Cals) |
| Protein | 26.5g |
| Fat - saturated |
14.0g
4.2g |
| Carbohydrates - sugars |
14.3g
0.0g |
| Dietary Fibre | 1.5g |
| Sodium | 175mg |
| Calcium | 41mg |
| Iron | 2.3mg |
| * NS: Not specified | |
HFG Tip
Buy salmon with the skin on and skin it yourself - the difference in price is about $8.00 per kg!
