Almond-herb-crusted hake
This recipe is high in healthy fats and low in carbohydrates.
Hake is a good source of protein and, unlike meat, is very low in
saturated fat. It is also a good source of omega-3 fatty acids,
although naturally it contains less comparing to an oily fish such as
salmon. In this dish flax seeds are used instead of using eggs. A flax egg is made by
adding 2 ½ tablespoons of water to one table spoon of milled
flaxseeds. Flax seeds sometimes called linseeds, are an excellent
source of anti-inflammatory omega-3 fatty acids (although
not the same ones as in fatty fish). Flax seeds also contain
antioxidants called lignans that help promote hormonal balance. In this
recipe the flaxseeds are ground first which means that both the soluble
and insoluble fibre can be absorbed. This dish also contains almonds which are a good source of important
antioxidant flavonoid and of amygdalin, known as ‘latetrile.’ These
components have given almond nuts a reputation as an anti-cancer food in
addition to their beneficial effects on lowering the
‘bad’ low-density lipoprotein cholesterol (LDL).
Hake is a good source of protein and, unlike meat, is very low in
saturated fat. It is also a good source of omega-3 fatty acids,
although naturally it contains less comparing to an oily fish such as
salmon. In this dish flax seeds are used instead of using eggs. A flax egg is made by
adding 2 ½ tablespoons of water to one table spoon of milled
flaxseeds. Flax seeds sometimes called linseeds, are an excellent
source of anti-inflammatory omega-3 fatty acids (although
not the same ones as in fatty fish). Flax seeds also contain
antioxidants called lignans that help promote hormonal balance. In this
recipe the flaxseeds are ground first which means that both the soluble
and insoluble fibre can be absorbed. This dish also contains almonds which are a good source of important
antioxidant flavonoid and of amygdalin, known as ‘latetrile.’ These
components have given almond nuts a reputation as an anti-cancer food in
addition to their beneficial effects on lowering the
‘bad’ low-density lipoprotein cholesterol (LDL).
Servings: 13 people
Ingredients
- 1560 grams hake fillets, skin on (13 x 120 g)
- 78 grams ground flax seeds
- 195 ml filtered water
- 520 grams raw almonds, roughly chopped*
- 390 grams sun-dried tomatoes in olive oil, drained and finely chopped
- 195 ml olive oil
- 130 grams fresh flat-leaf parsley,
stems removed and finely chopped
(keep some for garnish) - 5 grams dried oregano
- 5 grams dried basil
- 5 grams dried thyme
- 12 grams garlic powder
- 12 grams onion powder
- 13 lemon
(zest only) - Salt and pepper, to taste
Garnish
- Chopped fresh parsley
- Sprouted seeds
Instructions
Preheat the oven to 180 degree Celsius (gas mark 4)- Line a baking tray with parchment paper
- Whisk together the ground chia seeds and water until well combined, then place in the fridge to set for 15 minutes.
- In a food processor or blender, pulse almonds a few times until they are
broken up into small chunks. Make sure you don’t pulse it into a powder.
Remove and set aside. Place the sun-dried tomatoes, parsley, lemon zest and oil and pulse
briefly to blend. Add in the oregano, basil, thyme, garlic powder and
onion powder. Pulse a few times until everything is combined - Place the hake on the lined tray and season with salt and pepper . Using a
pastry brush, coat each fillet with the flax egg mixture. Spread the
almond-herb paste evenly over the top of the hake and coat well. - Bake until opaque in the center, about 7 to 9 minutes, depending on thickness.
- Garnish with sprouted seeds and fresh chopped parsley and serve with a lemon wedge on the side.
Notes
*NB: For nut free replace almonds with mixture of toasted sunflower/sesame/pumpkin seeds, roughly chopped 40 g per person
Source: http://www.eatingwell.com. Adapted for Natural Chef by Teamar Melles.