Mediterranean Fish Crumble with California Walnuts
Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4
Nutrition: Per serving
Energy
356Kcal
Fat
18g
Saturates
2g
Sugars
11g
Salt
0.49g
Transport your taste buds to the Mediterranean with this vibrant dish. Packed with heart-healthy ingredients and topped with a delightful, crunchy walnut finish, this dish brings the rich, fresh flavours of the region right to your table. Walnuts contain significant amounts of the plant-based essential omega-3 alpha-linolenic acid which helps maintain normal blood cholesterol levels.
Ingredients
1 tbsp rapeseed oil
2 peppers - 1 red, 1 green, sliced
1 onion, chopped
2 cloves garlic, crushed
400g can chopped tomatoes
240g pack cod fillets, cut into chunks
180g raw king prawns
75g California Walnuts, chopped
40g oats
2 tbsp chopped parsley
Method
Preheat the oven to 200oC, gas mark 6.
Heat the oil in a large frying pan and fry the peppers and onion for 4-5 minutes. Add the garlic and fry for 1 minute.
Stir in the tomatoes and swill the can out with 100ml water adding this to the pan. Simmer for 2-3 minutes before adding the fish and prawns. Cook for 2-3 minutes until fish is just cooked. Season with black pepper.
Transfer to an ovenproof serving dish. Mix together the walnuts, oats and parsley and sprinkle over the fish, bake for 20 minutes until golden.
Cook’s tip
Try using salmon or haddock instead of cod or mixed seafood instead of the prawns.