A delicious fish recipe with a perfect balance of carbs, protein and healthy fats, from the CSIRO Low Carb Diet.

be_baked_fish_with_fennel_crust_recipe

Serves: 4

Ingredients

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  • Thyme and fennel seed crust
  • What to do

  • 1. Preheat the oven to 200°C (180°C fan-forced) and line a baking tray with baking paper.

  • 2. To make the crust, place all the ingredients in a food processor and process until finely chopped and well combined. Season to taste with freshly ground black pepper.

  • 3. Place the fish on the prepared tray and press one-quarter of the crust mixture over the top of each fillet. Bake for 12–15 minutes or until the fish is just cooked through and the topping is lightly browned; the cooking time will depend on the thickness of the fillets.

  • 4. Steam the kale in a steamer basket over a large saucepan of simmering water for 7–8 minutes or until tender. Remove and set aside.

  • 5. Steam the carrots for 4–5 minutes or until just tender, then steam the broccoli for 3 minutes or until just tender.

  • 6. Heat a heavy-based frying pan over medium–high heat. Spray lightly with olive oil and cook the sprouts and garlic, stirring occasionally, for 3–4 minutes or until just tender and caramelised.

  • 7. Add the steamed kale and broccoli, lemon zest and lemon juice and toss to combine.

  • 8. Divide the fish, lemony kale mixture and carrots evenly among four plates and serve.

  • Recipe from The CSIRO Low-Carb Diet by Associate Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.

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