Description
Almond-crusted fish with broccoli rice is a healthy and flavorful meal. The fish is coated in a crunchy almond crust and baked until golden. It is served with a side of fluffy rice mixed with tender broccoli.
Ingredients
Scale
- 4 (6 ounce) white fish fillets (such as cod or tilapia)
- 1/2 cup almond flour
- 1/4 cup finely chopped almonds
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 egg, beaten
- 2 cups cooked brown rice
- 1 cup chopped fresh broccoli florets
- 1 tablespoon olive oil
- 1/4 cup vegetable broth
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a shallow dish, combine almond flour, chopped almonds, Parmesan cheese, garlic powder, salt, and pepper.
- Dip each fish fillet into the beaten egg, then dredge in the almond mixture, pressing to coat evenly.
- Place the coated fish fillets on the prepared baking sheet.
- Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
- While the fish bakes, heat olive oil in a skillet over medium heat.
- Add broccoli florets and sauté for 3-5 minutes, until tender-crisp.
- Stir in cooked brown rice and vegetable broth. Cook for another 2-3 minutes, until heated through and broth is absorbed.
- Serve the almond-crusted fish with the broccoli rice.
Notes
- For extra flavor, add a squeeze of lemon juice over the fish before serving.
- You can use other types of fish like salmon or snapper. Adjust baking time as needed.
- Feel free to add other vegetables to the rice, such as carrots or peas.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with 1 cup rice
- Calories: 450
- Sugar: 3g
- Sodium: 350mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 35g
- Cholesterol: 80mg