Almond Herb Crusted Baked Fish

Almond Herb Crusted Baked Fish

Almond Herb Crusted Baked Fish is an incredibly flavorful healthy Persian Fish preparation, steeped in herbs, spices, and adorned with tiny red berries.

This recipe uses a variety of herbs and some spices, which would ideally work well with a mild flavored fish such as – whiting, tilapia, cat fish etc. You could use Salmon or Trout too.

Almonds add a certain richness, texture and a nutrition punch, of course! I have used the beautiful barberries here and what can I say about them! Just read on and the next thing is that you may find yourself going to the market to buy them and make this Almond Herb Crusted Baked Fish!!

Barberries are sweet and sour berries that are available in their dried form in Persian and Middle eastern stores with the Persian name – “Zereshk”. These berries, that look like tiny ruby red jewels are a very important part of Persian cuisine, giving a vibrant presentation to many classic dishes, and imparting tiny bursts of tangy flavor. I am surely in love with these dried berries and use them often.

 

Almond Herb Crusted Baked Fish

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

For centuries, barberries have been used in traditional medicine for their therapeutic effects. Several studies have been carried out and research still continues. These tasty berries are a rich source of phytochemicals with a varied number of purported attributes – antioxidant, anti-inflammatory, anti-carcinogenic, hypolipidemic, hypoglycemic and such.

Some studies showed that barberries actually increase insulin sensitivity, inhibit adipogenesis and therefore act as a hypoglycemic and anti-obesity agent. Suffice it to say, that these berries seem to not only add incredible taste to dishes but also a potential health benefit.

Fish is a healthy lean protein option. Herbs, of course add a lot of taste and health benefit. And, as for Almonds, I have discussed about these nutritious nuts in my post about Anise Almond Honey Biscotti and have used it for Rose Rice Custard with Pomegranate Jelly and Saffron Yogurt Rice with Chicken, Spinach and Prunes.

And the bonus is that it does not even take much time to make this incredible Almond Herb Crusted Baked Fish for your family!!

 

Almond Herb Crusted Baked Fish

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

ALMOND HERB CRUSTED BAKED FISH
thedeliciouscrescent.com

 

NUTRITION FACTS*

Servings: 4          Serving Size: 1 Fillet

Calories 187, Total Fat 12 g (Saturated Fat 2 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 8 g), Cholesterol 59 mg, Sodium 481 mg, Potassium 442 mg, Phosphorus 284 mg, Total Carbohydrate 3 g, Dietary Fiber 1 g, Sugars 1 g, Protein 17 g

 

*Not including barberries, which add a very negligible amount of calories

*The sodium value may vary. The suggested amount of salt is just a guideline and may need to be adjusted. Check for any added salt in spice mixes and other ingredients and adjust.

 

Preparation Time: 15 minutes
Cooking Time: 15 minutes

 

INGREDIENTS

 

4 small fillet of whiting or cat fish (one pound)
3/4 to 1 teaspoon salt, adjust per taste
2 to 2½ tablespoons olive oil
1 to 2 cloves garlic, grated
3 tablespoons chopped cilantro
3 tablespoons chopped dill
3 tablespoons chopped green onions (scallions)
3 tablespoons chopped parsley
1/4 cup ground almonds
2 tablespoons dried barberries*
2 tablespoons lemon juice
1/2 to 1 teaspoon red pepper flakes* or 1/4 teaspoon ground black pepper, adjust per taste
1/2 teaspoon coriander powder
2 pinches saffron*, ground and dissolved in 1 tablespoon hot water

 

DIRECTIONS

 

Pat dry the cleaned and rinsed fish. Season with half the salt.

 

Almond Herb Crusted Baked Fish Prep

 

Heat one tablespoon of olive oil in a skillet. Sauté the garlic just couple minutes, making sure not to brown, add the herbs and sauté few minutes until they wilt.

 

Almond Herb Crusted Baked Fish Prep

 

Add the ground almonds, 1 ¾ tablespoons barberries*, lemon juice, red pepper flakes*, coriander powder, remaining salt and stir the mixture.

 

Almond Herb Crusted Baked Fish Prep

 

Preheat the oven to 400ºF. Lay the fish fillet on a parchment paper lined baking sheet. Dot the almond herb mixture all over the fillet and evenly spread it. Sprinkle the remaining oil and 3/4 tablespoon saffron* water.

Bake in the oven for 10 to 15 minutes until the fish flakes. The time varies with the fish and the thickness of the fillets. Once done, garnish with the remaining barberries and saffron water.

Adjust seasoning and lemon juice to your taste. Serve this Almond Herb Crusted Baked Fish with Rice.

 

Notes:

 

Dried barberries need to be cleaned well. Remove the tiny stems and place the barberries in a colander and immerse in a bowl of cold water for about 20 minutes until all the sand settles in the bottom of the bowl. Rinse the barberries thoroughly couple of times to make sure there is no sand.

If you do not have saffron, you may use 1/2 teaspoon turmeric and mix it with the almond herb mixture and proceed with the remaining steps.

For this Almond Herb Crusted Baked Fish, I used the Turkish red pepper flakes.

 

Almond Herb Crusted Baked Fish

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

 

Almond Herb Crusted Baked Fish
 
Prep time
Cook time
Total time
 
Almond Herb Crusted Baked Fish is an incredibly flavorful healthy Persian Fish preparation, steeped in herbs, spices, and adorned with tiny red berries.
Author:
Recipe type: Entree
Cuisine: Persian
Serves: 4
Ingredients
  • 4 small fillet of whiting or cat fish (one pound)
  • ¾ to 1 teaspoon salt, adjust per taste
  • 2 to 2½ tablespoons olive oil
  • 1 to 2 cloves garlic, grated
  • 3 tablespoons chopped cilantro
  • 3 tablespoons chopped dill
  • 3 tablespoons chopped green onions (scallions)
  • 3 tablespoons chopped parsley
  • ¼ cup ground almonds
  • 2 tablespoons dried barberries*
  • 2 tablespoons lemon juice
  • ½ to 1 teaspoon red pepper flakes* or ¼ teaspoon ground black pepper, adjust per taste
  • ½ teaspoon coriander powder
  • 2 pinches saffron*, ground and dissolved in 1 tablespoon hot water
Instructions
  1. Pat dry the cleaned and rinsed fish. Season with half the salt.
  2. Almond Herb Crusted Baked Fish Prep
  3. Heat one tablespoon of olive oil in a skillet. Sauté the garlic just couple minutes, making sure not to brown, add the herbs and sauté few minutes until they wilt.
  4. Almond Herb Crusted Baked Fish Prep
  5. Add the ground almonds, 1 ¾ tablespoons barberries*, lemon juice, red pepper flakes*, coriander powder, remaining salt and stir the mixture.
  6. Almond Herb Crusted Baked Fish Prep
  7. Preheat the oven to 400ºF. Lay the fish fillet on a parchment paper lined baking sheet. Dot the almond herb mixture all over the fillet and evenly spread it. Sprinkle the remaining oil and ¾ tablespoon saffron* water.
  8. Bake in the oven for 10 to 15 minutes until the fish flakes. The time varies with the fish and the thickness of the fillets. Once done, garnish with the remaining barberries and saffron water.
  9. Adjust seasoning and lemon juice to your taste. Serve this Almond Herb Crusted Baked Fish with Rice.
Notes
Dried barberries need to be cleaned well. Remove the tiny stems and place the barberries in a colander and immerse in a bowl of cold water for about 20 minutes until all the sand settles in the bottom of the bowl. Rinse the barberries thoroughly couple of times to make sure there is no sand.

If you do not have saffron, you may use ½ teaspoon turmeric and mix it with the almond herb mixture and proceed with the remaining steps.

For this Almond Herb Crusted Baked Fish, I used the Turkish red pepper flakes.
Nutrition Information
Serving size: 1 Fillet Calories: 187 kcals Fat: 12 g Saturated fat: 2 g Unsaturated fat: 10 g Carbohydrates: 3 g Sugar: 1 g Sodium: 481 mg Fiber: 1 g Protein: 17 g Cholesterol: 59 mg

2 Responses

  1. Fantastic piece. Thanks so much for sharing.

    • Roxana

      My pleasure :). Thanks for your visit and comment.