CSIRO Low Carb Baked Fish With Thyme And Fennel-Seed Crust

This baked fish is cooked with thyme and fennel-seed crust. This recipe containing only 8g carb per serve is perfect for a low carb diet.

Serves 4 – Preparation: 20 minutes – Cooking: 20 minutes – 8g carb per serve

Units per serve

Lean meat, fish, poultry, eggs, tofu 1.5

Low-carb vegetables 2

Mod-carb vegetables 1

Healthy fats 3

INGREDIENTS

4 × 150 g rockling or other firm white fish fillets, skin removed and pin-boned

1 bunch kale (400 g trimmed), stalks removed and leaves coarsely shredded

2 bunches baby carrots, trimmed and scrubbed

300 g broccoli florets

olive oil spray, for cooking

150 g brussels sprouts, trimmed and quartered

2 cloves garlic, thinly sliced finely grated zest of 1 lemon

1 tablespoon lemon juice

Thyme and fennel-seed crust

40 g raw almonds

40 g pecans or walnuts

1 tablespoon flat-leaf parsley

1 teaspoon thyme leaves

1⁄2 teaspoon fennel seeds

1 teaspoon finely grated lemon zest

2 teaspoons olive oil

METHOD

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

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.

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.

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

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

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

Extra tip:

For an extra 10 g carbs per serve, cut 200 g (50 g per person) sweet potato or 480 g (120 g per person) pumpkin into wedges and pop it in the oven for 20 minutes before adding the fish. It should be tender when the fish is done.