Prep time:
35 minutes
Cooking time:
10 minutes
Serves4 Energy (kCal)519
Protein34.3g Carbohydrates17g
Total Sugars1g Fat35g
Sat Fat8.4g Fibre1.3g
Phase: Active 2,Active 1,Maintenance,
Dietary Requirements: Pescetarian,


  • 4 fresh fish fillets (800g)
  • 1⁄4 cup flour (35g)
  • 1 small egg lightly beaten
  • 1 tablespoon water (20mL)
  • 1⁄2 cup bread crumbs (50g)
  • 12 chopped macadamia nuts (30g)
  • 1 tablespoon unsaturated oil (20mL)


  • Pat fish with kitchen paper to remove all moisture.
  • Dip in seasoned flour and then in beaten egg and water.
  • Mix bread crumbs and nuts.
  • Pat on to fish and refrigerate for 30 minutes to set.
  • Fry in a non-stick pan allowing 1 teaspoon of oil per fillet.
  • Serve with stir-fried low joule vegetables.

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