How to make herb and walnut crusted fish fillets

Chopped walnuts, herbs, and bread crumbs make a satisfying topping for lightly baked fish. Serve with simple buttered vegetables — these elegant fillets should be the star of the show. Nuts are high in fat, but most of this is the monounsaturated kind that helps to guard against heart disease and lowers blood cholesterol. Walnuts also contain health-promoting omega-3s, as well as copper and magnesium, to help to maintain strong bones and nerve and muscle function. Here is a step-by-step guide on making herb and crusted fish fillets that are both health and delicious.

Preparation 10 minutes

Cooking 20 minutes

Serves 4

• 30 ml (2 tbsp) olive oil, plus 5 ml (1 tsp) for greasing
• 4 thick portions skinless white fish fillets, about 120 g (1/4 lb) each
• 50 g (1/4 c) chopped walnuts
• 75 g (1/3 c) fresh whole-grain bread crumbs
• 60 g (4 tbsp) chopped fresh parsley
• 30 g (2 tbsp) snipped fresh chives
• 4 lemon wedges, to garnish

1. Preheat the oven to 190°C (375°F). Grease a large ovenproof dish with oil and add the fish fillets.

2. Add the walnuts to a bowl with the bread crumbs, parsley and chives. Stir in 30 millilitres (two tablespoons) oil, then scatter the bread crumb topping over each portion of fish, gently pressing it down.

3. Bake in the oven for 20 minutes, or until the topping is browned and the fish is cooked through. Serve garnished with lemon wedges.

Alternative ingredients

• Use swordfish or tuna steaks instead of white fish. Top each portion with one to two thick slices of tomato before adding the bread crumb topping. Sprinkle a chopped garlic clove over the tomatoes for more flavour.
• Try cashew nuts instead of walnuts and 15 grams (one tablespoon) chopped fresh tarragon instead of parsley.
• Add the grated zest of one lemon and a finely chopped fresh green chili to the bread crumb mix for a citrus topping with a hint of heat.

• If the fish fillets are thin, or have thin tail ends, fold them in half and tuck the tail ends underneath to make a thick, neat portion.
• To make 75 grams (1/3 cup) of fresh bread crumbs, process two medium slices of whole-grain bread in a food processor or blender. Alternatively, use a chunk of stale bread and rub it against the coarse holes of a grater into a large bowl. Fresh breadcrumbs freeze well, so make a large batch if you want extra. The crumbs can be used frozen.

Nutritional information: 330 calories • 21 g fat • 3 g saturated fat • 8 g carbohydrates• 27 g protein • 2 g fibre