Almond Crusted Flounder with Beets and Brussels

Prepare the Vegetables:

1.    Preheat your oven to 425°F (220°C). Line a baking sheet with unbleached parchment paper.

2.    In a large bowl, toss the beet cubes and halvedBrussels sprouts with 3 tablespoons olive oil, 1 teaspoon salt, 1 teaspoon freshly ground black pepper, and 1 teaspoon dried thyme (or rosemary) until evenly coated.

3.    Spread the vegetables in a single layer on the baking sheet.

4.    Roast in the preheated oven for 30–35 minutes, stirring halfway through, until the beets are tender and the Brussels sprouts are caramelized around the edges.

5.    If you have any leftover almond–Parmesan mixture(from the fish crust), sprinkle it over the vegetables during the last 3minutes of roasting for an extra crunch.

Prepare the Fish:

6.    In a small bowl, combine the chopped almonds, grated Parmesan, garlic powder, dried oregano, lemon zest, basil, salt and pepper. Drizzle in the olive oil and toss until the mixture is evenly coated.

7.    Arrange the fish fillets (skin side down, if applicable) on a baking sheet lined with unbleached parchment paper. Generously brush the top of each fillet with Dijon mustard.

8.    Press the almond–Parmesan mixture firmly onto the mustard-coated side of each fillet, ensuring an even, thick layer.

9.    Bake in the preheated oven for 12–15 minutes, or until the fish is opaque and flakes easily with a fork. Remove from the oven and let rest for a few minutes.

To Serve:

10.  Spoon a generous serving of the roasted beets and Brussels sprouts onto each plate.

11.  Top with one almond–Parmesan crusted fish fillet.

12.  Garnish with extra lemon wedges or a sprinkle of fresh basil for added brightness, if desired.

Total Macros:

Calories: 1062

Protein: 65g

Carbs: 40g

Fat: 76g

Nutrition Facts:

Fish: The fish in this recipe is a lean source of high-quality protein, essential for muscle repair and overall health. It also provides beneficial omega-3 fatty acids that support heart and brain function.

Almonds for Crunch and Nutrition: Almonds are a nutrient powerhouse—they're rich in vitamin E, healthy monounsaturated fats, magnesium, and fiber. This not only adds a delicious crunch to the crust but also helps support heart health and keeps you feeling satisfied.

Parmesan: Grated Parmesan cheese adds a savory, umami kick while providing a good dose of calcium and protein to help maintain strong bones and support muscle function.

Beets: Beets are loaded with dietary nitrates, which your body converts into nitric oxide. This helps dilate blood vessels, improving blood flow and potentially lowering blood pressure while adding a naturally sweet flavor.

Brussels Sprouts: These cruciferous veggies are high in vitamin C, vitamin K, and antioxidants. They help reduce inflammation and support immune function, making them a fantastic addition to any meal.

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