Spice-crusted skillet fish with walnut pesto
Walnuts are high in protein and fibre. The spices cook at same time as the fish, which adds great flavor.
4 x 120g fish fillets (kingfish, salmon, snapper or tuna)
60g low-fat feta cheese
For the spice crust
1 tablespoon cumin seeds
1 tablespoon fennel seeds
Half a teaspoon dried chili flakes
Half a teaspoon smoked paprika pepper
2 tablespoon olive oil
For the walnut pesto
80g walnut pieces
1 tablespoon pine nuts
1 medium red onion, finely diced
2 cloves garlic, chopped
2 tablespoons olive oil
1 tablespoon parmesan cheese
1 sprig lemon thyme
2 tablespoons red wine vinegar (good quality)
Sea salt and pepper
For the spice crust, use a mortar and pestle to grind the spices together with the oil. Rub onto the fish fillets, cover with plastic wrap and rest for 1 hour in the fridge.
Place the walnut pieces and the pine nuts onto a roasting tray and cook in a medium oven at 180C/gas mark 4 until lightly browned and toasted.
Preheat a small non-stick frying pan and fry the onion and garlic in the olive oil until softened. Allow to cool.
In a blender, mix the walnuts with the cooked onion, garlic, lemon thyme and parmesan cheese. Add the red wine vinegar and pulse to a pesto texture.
Preheat a heavy skillet or frypan, and cook the spice-crusted fish for 2 minutes on each side, allowing the spices to caramelise.
Serve with some of the walnut pesto.
Taken from 'Blood Sugar - The Family' by Michael Moore (New Holland, £19.99).
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