Almond Crusted Fish with Mediterranean Veg
Delicious Tilapia fish with an almond crust served with Mediterranean vegetables, which is low-carb, gluten-free and keto friendly.
Ingredients
- 4 large tilapia fish fillets
- 50g (1.8oz) almond flour
- 1 egg, whisked
- 800g Roast Mediterranean Veg (see recipe below)
- 2 tbsp extra virgin olive oil for frying
- 1 sliced lemon for drizzling over fish
- Salt and pepper to taste.
Instructions
- Coat the fish in egg and then almond flour and fry on each side for 3-4 minutes.
- Serve with Mediterranean roast vegetables (see recipe) and drizzled lemon juice.
Notes
Approximate micronutrient info per serving:
**Vitamins**
- B1 (Thiamine): 0.2 / 1.1 mg — 22%
- B2 (Riboflavin): 0.4 / 1.1 mg — 36%
- B3 (Niacin): 8.2 / 14.0 mg — 58%
- B5 (Pantothenic Acid): 1.6 / 5.0 mg — 32%
- B6 (Pyridoxine): 0.5 / 1.3 mg — 40%
- B12 (Cobalamin): 2.6 / 2.4 µg — 110%
- Folate: 74.4 / 400.0 µg — 19%
- Vitamin A: 62.1 / 700.0 µg — 9%
- Vitamin C: 79.0 / 75.0 mg — 105%
- Vitamin D: 213.4 / 600.0 IU — 36%
- Vitamin E: 6.3 / 15.0 mg — 42%
- Vitamin K: 15.3 / 90.0 µg — 17%
**Minerals**
- Calcium: 85.2 / 1000.0 mg — 9%
- Copper: 0.4 / 0.9 mg — 39%
- Iron: 3.1 / 18.0 mg — 17%
- Magnesium: 107.3 / 320.0 mg — 34%
- Manganese: 0.7 / 1.8 mg — 38%
- Phosphorus: 419.3 / 700.0 mg — 60%
- Potassium: 1065.8 / 2600.0 mg — 41%
- Selenium: 78.0 / 55.0 µg — 142%
- Sodium: 343.8 / 1500.0 mg — 23%
- Zinc: 1.5 / 8.0 mg — 18%
% RDA based on an adult female
Nutrition Information:
Yield: 4 Serving Size: 380g (13.4oz)Amount Per Serving: Calories: 409 kcalTotal Fat: 21.8gNet Carbohydrates: 9.4gFiber: 5.2gProtein: 42.3g
