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Hook, line and sinker. You'll be sold on this easy and healthy hummus and breadcrumb-crusted baked fish recipe at first bite. 200 calories and 2 Weight Watchers Freestyle SP
If you caught my recipe for last month, you'll understand why I've been bitten by the Barramundi bug.
If you don't know what the heck I'm talking about, let me give you the 10-second run-down. And then I have to talk to you about the fish and hummus friendship because it deserves a day of celebration to itself.
Barramundi is a firm, slightly sweet, sustainable white fish that is popular in Australia, New Zealand and Southeast Asia. It has been dubbed “The Sustainable Sea Bass” because of its slightly buttery texture.
And the health benefits? Barramundi is low in calories and saturated fat, chock-a-block full of omega-3 fatty acids (the good stuff), and devoid of any hormones, colorants, mercury and PCBs. Not too shabby!
Oh yeah, and my family loves the taste of it. It's a win-win all around.
Now, let's get back to the "hummus crusted" part of the recipe. It's kind of magical in a foolproof kind of way, and I'm wondering why it took me this long to try it.
In this recipe, I mixed plain hummus with some fresh dill, but feel free to use any flavored hummus that you enjoy...roasted red pepper, roasted garlic, curry hummus...I'm pretty sure even hummus mixed with old shoe would taste good in this recipe.
Smear the hummus on top of the fish and top it with panko breadcrumbs for a fantastic golden brown crunch.
Hook, line and sinker. I'm sold.
So, where do you find Barramundi? It’s sold frozen at many retailers, including Trader Joe’s, Whole Foods and Safeway.
Other healthy fish recipes:
Cookin' Canuck's Broiled Rosemary Honey Salmon
Cookin' Canuck's
Climbing Grier Mountain's Barramundi Sliders with Honey & Lemon Saffron Aioli
Laughing Spatula's 30 Minute Mediterranean Fish Skillet
Printable Recipe
Hummus-Crusted Baked Fish Recipe
Hook, line and sinker. You'll be sold on this easy and healthy hummus and breadcrumb-crusted baked fish recipe at first bite. 200 calories and 2 Weight Watchers Freestyle SP
5 from 5 votes
Print Pin Rate
Course: Entrees
Cuisine: Mediterranean
Keyword: Healthy Dinner Recipes, Seafood Recipes
Prep Time: 5 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 20 minutes minutes
Servings: 4 Servings
Calories: 199.6kcal
Author: Dara Michalski | Cookin' Canuck
Ingredients
- 4 6 ounces each Barramundi filets
- juice of ½ lemon
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 6 tablespoons hummus
- 1 ½ tablespoons minced fresh dill
- ¼ cup panko breadcrumbs preferably whole wheat
- 1 tablespoon finely grated Parmesan cheese
Instructions
Preheat the oven to 375 degrees F. Line a baking sheet with foil and lightly coat the foil with cooking spray.
Place the Barramundi filets on the foil and squeeze the lemon over top. Season with the salt and pepper.
In a small bowl, stir together the hummus and dill. Spread evenly on the fish.
In another bowl, combine the breadcrumbs and Parmesan cheese. Sprinkle evenly over the hummus.
Bake until the fish is cooked through, about 15 minutes. Serve.
Notes
Weight Watchers Points: 2 (Freestyle SmartPoints), 5 (Points+)
Nutrition
Serving: 1Fish Filet | Calories: 199.6kcal | Carbohydrates: 7.1g | Protein: 26g | Fat: 7.5g | Saturated Fat: 2g | Cholesterol: 66mg | Sodium: 444.5mg | Fiber: 1.8g | Sugar: 0.3g
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
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Reader Interactions
Comments
Angela W Broyles
This worked out well for me! YumReply
Fran
This is one of our favorite ways to cook fish. Love this recipe, flavorful, easy too.Reply
Frances
We just did had the humus fish and it was great. One for the favorite column. I have a Hummus I found that is lower in calories and we love it -Oasis brand roasted red pepper. This would work with any fish I think. I broiled for a minute at the end to brown the panko a bit. Excellent easy and fast. Thank YouReply
john
Seems like no one in the comments actually cooked the dish? Despite the big ingredients, this dish was dull and flavorless. Its as if the hummus sucked all the flavor from the fish and that flavor was cooked out in the oven, leaving you with only a fishy tasting filet and an awkward semi crust on top. Pretty sure hummus is meant to stay cold because this dish did not impress unfortunately.
Reply
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