Mediterranean Fish Crumble with California Walnuts
Servings 4 people
Calories 356kcal
Ingredients
- 1 tbsp rapeseed oil
- 2 peppers - 1 red, 1 green sliced
- 1 onion chopped
- 2 cloves garlic crushed
- 400 g can chopped tomatoes
- 240 g pack cod fillets cut into chunks
- 180 g raw king prawns
- 75 g California Walnuts chopped
- 40 g oats
- 2 tbsp chopped parsley
Instructions
- Preheat the oven to 200oC, gas mark 6.
- Heat the oil in a large frying pan and fry the peppers and onion for 4-5 minutes. Add the garlic and fry for 1 minute.
- Stir in the tomatoes and swill the can out with 100ml water adding this to the pan. Simmer for 2-3 minutes before adding the fish and prawns. Cook for 2-3 minutes until fish is just cooked. Season with black pepper.
- Transfer to an ovenproof serving dish. Mix together the walnuts, oats and parsley and sprinkle over the fish, bake for 20 minutes until golden.
Notes
Cook’s tip
Try using salmon or haddock instead of cod or mixed seafood instead of the prawns. 0.49g salt per serving
Try using salmon or haddock instead of cod or mixed seafood instead of the prawns. 0.49g salt per serving
Nutrition
Serving: 316g | Calories: 356kcal | Carbohydrates: 19g | Protein: 25g | Fat: 18g | Saturated Fat: 2g | Fibre: 5.9g | Sugar: 11g