Chia, almond and herb-crusted fish

Serves: 4

Time to make: 35 mins

Ingredients

600g small new potatoes, halved
spray oil
¼ cup (40g) almonds, roughly chopped
1 tablespoon chia seeds or sesame seeds
½ cup firmly packed fresh flat-leaf parsley leaves
2 tablespoons chopped fresh chives
1 teaspoon finely grated zest of lemon
2 teaspoons lemon juice
2 teaspoons olive oil
4 x 150g firm white fish fillets
1 bunch steamed broccolini, to serve
2 cups steamed beans, to serve

Instructions

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1 Preheat oven to 200°C. Line 2 large baking trays with baking paper. Place potatoes, cut-side up, on 1 prepared tray. Spray potatoes with oil and roast for 25 minutes or until tender and golden.

2 Meanwhile, place almonds, chia seeds, parsley, fresh chives and lemon zest in a food processor. Blend until finely chopped. Add lemon juice and olive oil. Blend until well combined and season with freshly ground black pepper.

3 Press one-quarter of the almond mixture on top of each fish fillet. Place fish on the other prepared tray and spray with oil. Bake fish for 12 minutes or until the thickest part flakes easily.

4 Serve fish with roasted potatoes and steamed greens.

HFG tip

Almonds are low FODMAP in 12g serves and broccolini is low FODMAP in 1/2-cup serves, however larger serving sizes of these foods do become high FODMAP. This recipe is low FODMAP providing you divide it into the recommended number of serves.

Nutrition Info (per serve)

Calories 427cal

Kilojoules 1790kJ

Protein 38g

Total fat 16g

–Saturated fat 3g

Carbohydrates 30g

–Sugars 4g

Dietary fibre 8g

Sodium 130mg

Calcium 150mg

Iron 3.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.