4 white fish fillets
4 tablespoons rolled oats
4 tablespoons light cream cheese
2 tablespoons flaked almonds
1 tablespoon chopped parsley or dried herb of your choice
Black pepper to taste
Olive oil spray
Serves 4
Pre-heat the oven to 180C. Line a baking tray with foil and place the fish fillets on it.
In a bowl, stir together the herbs, oats and almonds. Season with black pepper.
Spread the fish fillets with the cream cheese and then sprinkle on a tablespoon of the crumb mixture. Spray each fillet with a light mist of olive oil and bake for about 8 minutes (depending on the thickness of your fillets).
Variations:
Christmas stuffing fish - replace the oats and almonds with a sprinkle of any dried, breadcrumb based stuffing mix.
Pesto-crusted fish - mix a tablespoon of pesto from a jar with the cream cheese. Spread on the fish and top with ciabatta breadcrumbs and pine kernels.
Seedy salmon - add a tablespoon of whole grain mustard to the cream cheese. Spread on fish and top with breadcrumbs mixed with sunflower and pumpkin seeds.
Arthritis diet notes:
Regular fish eaters have been shown to be less likely to get arthritis and have milder symptoms, probably due to the omega 3 fatty acids in fish. There is less in white fish than oily fish but you still get some of the benefits. Fish is also a good source of low fat protein. Crumbing the fish with oatmeal, almonds and olive oil helps add cholesterol lowering soluble fibre and boost the omega 3 content further.
