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5 from 1 vote
Panko Almond Crusted Fish with Quinoa Veggies and Tahini Mustard Sauce {GF, DF}
Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
 

Panko crusted fish with almonds, quinoa, veggies and a tahini mustard sauce makes for a jam packed weeknight dinner meal. Lots going with with tons of contrasting flavors that all blend perfectly together. Gluten Free + Dairy Free. 

Course: Dinner
Cuisine: American, gluten free, Healthy
Servings: 4
Calories: 565 kcal
Author: Vicky Berman
Ingredients
  • 1 cup quinoa cooked according to package directions
  • 1 pound firm white fish fillet
  • 1 clove garlic minced
  • 1 tablespoon dijon mustard
  • 1/2 tablespoon lime juice
  • 1/4 cup crushed almonds
  • 1/2 cup gluten free panko breadcrumbs
  • 1 tablespoon extra virgin olive oil
  • rub fish with mustard mix and then panko and pan fry in 1 tbsp evoo
  • 2 cups cherry tomatoes halved
  • 2 cups broccoli florets cut into smaller pieces
  • For the sauce:
  • 4 tablespoons tahini
  • 1 - 2 tablespoons dijon mustard
  • 1 tablespoon lime juice
  • salt/pepper to taste
  • 5 - 6 tablespoons coconut milk
  • 1 tbsp extra virgin olive oil.
Instructions
  1. Prepare quinoa according to package directions.
  2. In a small bowl combine 1 clove minced garlic, 1 tablespoons dijon and 1/2 tablespoon lime juice. Mix. Rub fish fillet with mustard mix. Season with salt and pepper to taste.
  3. Mix panko with crushed almonds and dredge fish in the mixture, pressing down on the mix to help it stick.
  4. Heat pan over medium heat and add 1 tablespoon olive oil. Once hot add the fish and cook for a few minutes per side, until browned and cooked through.
  5. Once fish is cooked add additional tablespoon oil to pan and add broccoli florets. Cook for a few minutes and add cherry tomatoes. Cook until charred.
  6. To make the sauce in a blender combine tahini, mustard, lime juice, salt/pepper, coconut milk and olive oil. Blend until smooth.
  7. Serve quinoa topped with fish, cherry tomatoes, broccoli and drizzled with sauce.
Nutrition Facts
Panko Almond Crusted Fish with Quinoa Veggies and Tahini Mustard Sauce {GF, DF}
Amount Per Serving
Calories 565 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 3g19%
Cholesterol 55mg18%
Sodium 214mg9%
Potassium 1145mg33%
Carbohydrates 54g18%
Fiber 7g29%
Sugar 3g3%
Protein 33g66%
Vitamin A 695IU14%
Vitamin C 61.3mg74%
Calcium 112mg11%
Iron 4.3mg24%
* Percent Daily Values are based on a 2000 calorie diet.