Pan Seared Fish with Avocado and Bell Pepper Slaw
and roasted Dijon vegetables
Pan searing fish in an almond meal crust gives it a golden exterior and tender interior. Serve the fish over a colorful slaw with Dijon vegetables on the side.
Smarts: When we last featured this meal in 2016, we used roasted vegetable sticks (as shown in the photos), but this time we're recommending cubing them for more even cooking.
Smarts: When we last featured this meal in 2016, we used roasted vegetable sticks (as shown in the photos), but this time we're recommending cubing them for more even cooking.
Tags
Proteins
Cuisines
Ingredients
Creamy Avocado and Bell Pepper Slaw:
- Bell peppers, red - 1 , thinly sliced
- Mayonnaise, paleo-friendly - 3 Tbsp
- Vinegar, rice - 2 tsp
- Lemon juice - 1 1/2 tsp
- Coleslaw mix - 10 oz (sub thinly sliced cabbage)
- Avocados - 1 , thinly sliced
Pan Seared White Fish:
- Fish, any flaky white variety - 1 lb (like tilapia, cod, or snapper)
- Eggs - 1
- Water - 1 tsp
- Almond meal - 3/4 cup (sub almond flour)
- Salt - 1 tsp
- Black pepper - 1/4 tsp
- Oil, cooking - 1 Tbsp + 3 Tbsp
- Lemon juice - 2 tsp
Roasted Dijon Vegetables:
- Carrots - 1 lb , chopped
- Parsnips - 1 lb , chopped
- Oil, cooking - 1 1/2 Tbsp
- Mustard, Dijon - 1 Tbsp (use whole grain mustard if you have it)
Nutrition Facts
Amount Per Serving
Calories
642
Just a moment...
% Daily Value
Total Fat
39g
60%
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Saturated Fat
6g
28%
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Trans Fat
0g
Just a moment...
Cholesterol
107mg
36%
Just a moment...
Sodium
777mg
32%
Just a moment...
Total Carbohydrate
46g
15%
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Dietary Fiber
15g
62%
Just a moment...
Sugars
15g
Just a moment...
Protein
33g
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Prep
- Carrots / Parsnips / Bell peppers - Prep as directed. Combine carrots and parsnips. Store bell peppers separately. (Can be done up to 3 days ahead)
- Make slaw - Whisk together mayonnaise, vinegar, and lemon juice (portion for slaw). Fold in bell peppers and coleslaw mix. Refrigerate for 30 minutes to let the flavors come together.
- Avocados - Slice avocados.
- Fish - Rinse and pat dry. Lightly salt and pepper.
- Prep breading stations - 1) In one bowl or container with lid, lightly whisk eggs with water; 2) In a second bowl or container with lid, mix together almond meal, salt, pepper, and first part of cooking oil (for fish).
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Make
- Heat oven to 400F / 204C.
- Toss carrots and parsnips with oil (portion for the vegetables) and mustard. Spread out on a sheet pan. Roast until tender, 25 to 30 minutes, flipping halfway through cooking.
- While vegetables roast, dip fish pieces into egg and then almond meal. (If you’re using containers with lids, you can just dump all the fish into each container, close lid, and shake to coat.) Continue until all fish pieces are breaded.
- Heat a skillet over medium-high heat. Add second part of cooking oil (for fish) and then cook fish on each side for ~4 minutes, until breading is golden and fish is opaque when sliced.
- Drizzle lemon juice (portion for fish) over fish. Gently fold avocados into slaw and season with some salt and pepper. Serve fish over slaw and enjoy with vegetables on the side.
Nutrition Facts
Amount Per Serving
Calories
642
Just a moment...
% Daily Value
Total Fat
39g
60%
Just a moment...
Saturated Fat
6g
28%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
107mg
36%
Just a moment...
Sodium
777mg
32%
Just a moment...
Total Carbohydrate
46g
15%
Just a moment...
Dietary Fiber
15g
62%
Just a moment...
Sugars
15g
Just a moment...
Protein
33g
Just a moment...
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