Fish with macadamia and lemon crust

Fish with macadamia and lemon crust

Ingredients

100g raw macadamias
125g fresh breadcrumbs
1 tablespoon finely grated lemon rind
1 tablespoon chopped dill
salt and cracked black pepper
4 x 180g blue eye cod fillet portions
flour, for dusting
2 eggs, lightly whisked
4 cups of steamed mixed vegetables

Method

Preheat oven to 200C. Place the macadamias, breadcrumbs, lemon rind, dill, salt and pepper in a food processor and process until finely chopped and fully combined. Transfer mixture to a large bowl.

Dust each of the blue eye fillets in the flour and dip into the egg wash (this is best done one at a time). Press fish into the macadamia mixture, pressing firmly to ensure they are coated well.

Place the crust coated fish on a baking tray lined with non stick baking paper and refrigerate for 10 minutes.

Bake the fish for 15 minutes or until cooked through when tested with a fork. Serve fish with steamed vegetables. Serves 4.


Nutrient content per serve
Energy 2270kJ (540kcal), Protein 48g, Total fat 24g, Saturated fat 4g (17% of total fat), Monounsaturated fat 17g, Polyunsaturated fat 2g, Carbohydrates 33g, Fibre 12g

Go nuts this Mother's Day

So many of the foods we know and love are like the people who call Australia home ... they come from all over the world. And its no different with nuts. Not only are nuts highly nutritious, great for weight management and cholesterol reduction, but tree nuts are an important part of any diet, and Mother's Day is the best day to celebrate this.

Grab some tree nuts for Mother's Day, and youll be experiencing first hand Australians celebrated multiculturalism - see our guide below to the origins of our favourite nuts.

And while you enjoy munching down on your favourite nuts, remember that eating just a handful of assorted nuts each day can help to reduce the risk of heart disease - thats something else to celebrate.


Almonds

Almonds are traditionally grown in what we now know as Saudi Arabia, Jordan, Israel, Lebanon, Syria and Turkey. The almond tree has been cultivated since ancient times and is even mentioned in the Bible.

Australias first almond orchards appeared along Murray River in the 1950s and 60s. Theyre now grown in New South Wales, Victoria, and South Australia - and are also imported from California. These delicious nuts are an Aussie favourite loved for their distinctive taste, and also as a rich source of natural Vitamin E.


Brazil

The name gives it away. Brazil nuts are grown in the jungles of the Amazon Basin of Brazil, Peru and Bolivia. Just two Brazil nuts can provide you with your entire daily intake of the antioxidant selenium - no wonder the Brazilians love to celebrate!


Cashew

Another native of Brazil, but one thats migrated around the world and is now found in Vietnam, India and Africa. Catching on to the popularity of the creamy cashew, northern Australian farmers have established experimental orchards.As a great source of magnesium, the cashew is important for strong bones.


Chestnut

Chestnuts are native to the northern hemisphere, but Australian farmers have adopted this nut as their own. Chestnuts are now grown throughout Victoria, New South Wales, southern Queensland, South Australia, Western Australia and Tasmania. Chestnuts are bursting with low Glycaemic Index (GI) carbohydrates and low in fat; everyone should make friends with a chestnut.


Hazelnut

A Turkish delight, the hazelnut is a native to modern day Turkey and Europe. While Australia imports most of its hazelnuts from Turkey and the USA, you can find the first Australian orchards in New South Wales and Victoria.

Packed full of fibre and protein for growing bodies, hazelnuts make a much better lunchbox inclusion than chips or chocolate.


Macadamia

Macadamias are part of the Australian landscape - theyve been bush tucker for thousands of years. They are grown along the coast, from the Atherton Tablelands in Queensland to Nambucca Heads in New South Wales - the macadamia enjoys life in the sun.

Jammed packed full of the good monounsaturated fats needed for wellbeing and vitality, these creamy nuts are also unbeatable for taste and crunch.


Pecan

A rich source of essential nutrients, the pecan is native to North America. Spanish explorers wrote of seeing native Americans eating pecans during the winter of 1533.

Pecans can now be found lapping up the sun in south-eastern Queensland, northern New South Wales and Western Australia. No wonder theyre so brown!


Pine nuts

Ever pined over the price of a pine nut? Pine nuts are imported from Asia and the Mediterranean hence their higher price tag. Rich in essential nutrients, only two tablespoons are needed to help keep you happy and healthy.


Pistachio

Another native of modern day Turkey and also grown in Iran and - more recently - California, the pistachio is a very popular nut. Australias nut growers have got on board and have established orchards along they Murray River - but this still isnt enough satisfy Australian demand. Pistachios are another great source of the important antioxidant, Vitamin A.


Walnuts

Another nut from the northern hemisphere, the walnut has become a much-loved Australian resident, grown in Tasmania and in the south-east corner of the mainland.

Containing Omega 3 - eating walnuts could be said to be like wearing a seat belt for your heart.