Baked Almond Crusted Haddock/Pollock

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

4 6-oz Haddock fillets (~1.5 inches thick, or 1 inch thick also works)

1 1/4 cups Almonds

1/4 cup Salted butter (melted)

1 tsp Lemon zest

1 tsp Lemon juice

2 cloves Crushed garlic (or ½ tsp garlic powder)

1/2 tsp Onion powder

1/2 tsp Sea salt

1/4 tsp Black pepper

1 tbsp Fresh parsley (finely chopped, plus more for garnish)

Lemon wedges (optional, for garnish)

手順

Preheat oven to 375 degrees F (191 degrees C).

Pat the haddock dry with paper towels on both sides.

Pulse the almonds in a food processor until they form a fine crumb, with some pieces remaining. If you don’t have a food processor, you can also chop them very finely.

In a bowl, stir together the almonds, melted butter, lemon juice and zest, garlic, onion powder, salt, pepper and parsley.

Place the haddock on a baking sheet. Top each fillet with ¼ of the crumb mixture, pressing it on top of the fillet to make sure it sticks.

Bake haddock in the oven for 15-20 minutes (or 10-15 minutes if using 1-inch-thick fillets), until the topping is golden brown and the fish easily flakes apart with a fork. Serve with more fresh parsley and a squeeze of lemon juice.

栄養

• カロリー: 491 kcal
• 脂肪総量: 34.6 g
• 飽和脂肪: 9.2 g
• 不飽和脂肪: 23.4 g
• トランス脂肪: 0.5 g
• コレステロール: 122.4 mg
• ナトリウム: 745.7 mg
• 炭水化物総量: 10.7 g
• 食物繊維: 5.8 g
• 糖質総量: 2.1 g
• タンパク質: 37.5 g