Walnut Crusted Fish

DESCRIPTION

Walnut Crusted Fish with White Bean and Walnut Salsa is a delicious dish full of omega-3 fatty acids, fiber, and tons of tasty summer veggies.

Total Time
35 Mins
Serves
4
Meal
Dinner

Total Time

Prep Time
20 Mins
Cook Time
15 Mins
Total Time
35 Mins

Nutrition

Calories
842 cal
Total Fat
54 g
Polyunsaturated Fat
32 g
Cholesterol
122 mg
Sodium
701 mg
Carbohydrates
45 g
Dietary Fiber
12 g
Protein
55 g

Ingredients

Salsa

  • 2½ cups chopped tomatoes (2 medium tomatoes)
  • 1 cup chopped yellow bell pepper (1 medium pepper)
  • 1 cup chopped green bell pepper (1 medium pepper)
  • ½ cup chopped red onion (1/2 medium onion)
  • 1 tablespoon fresh thyme
  • ¼ teaspoon lemon zest
  • ¼ cup lemon juice
  • 1 tablespoon vinegar
  • ½ teaspoon salt
  • 1 tablespoon olive oil
  • 1 (15 ounce) can white beans, rinsed & drained
  • 1½ cups walnuts, chopped & toasted

Fish

  • 4-(6 ounce) fish filets (such as tilapia)
  • 1/2 cup milk
  • 1 egg
  • ½ teaspoon cayenne pepper, divided
  • 1 cup walnuts
  • 2 teaspoons fresh thyme
  • 1 teaspoon lemon zest
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • 1 tablespoon olive oil

Preparation

Salsa

  1. In a glass or plastic bowl, stir together tomatoes, yellow bell pepper, green bell pepper, red onion, fresh thyme, lemon zest, lemon juice, vinegar, salt, and olive oil. Carefully fold in the white beans. Set aside.

Fish

  1. Preheat the oven to 450*F.
  2. Combine milk, egg and ¼ tsp cayenne pepper in shallow dish; whisk to combine. Set aside.
  3. Place walnuts, fresh thyme, lemon zest, garlic powder, salt, and remaining ¼ tsp cayenne pepper to the bowl of a food processor.
  4. Pulse walnuts until they turn into crumbs. Be careful not to blend the walnuts and turn it into walnut butter. Transfer half of the walnut mixture to a plate.
  5. Heat oil in large oven-proof skillet over medium-high heat.
  6. Dip fish fillet into milk mixture. Place the fillet onto the plate with the walnut mixture and press the fish into the mixture to get the walnuts to stick. Flip and repeat on the other side. Transfer to the skillet.
  7. Repeat with a second fillet. Then add the remaining walnuts to the plate. Press any extra walnut crumbs onto the fish in the skillet.
  8. Cook the fish in the skillet for about 4 minutes. Flip the fish and transfer the skillet to the preheated oven.
  9. Cook for 5-8 minutes until the fish fillets are cooked through. Remove from oven. Be careful to not hold the hot handle without an oven mitt.

Serve

  1. Fold the toasted walnuts into the salsa. Taste and add a little salt if needed.
  2. Plate the fish fillets and top with salsa. Enjoy!