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 Asian-Style Fish & Bok Choy in Foil 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 Fisherman's Soup with Tilapia, Shrimp, Tomatoes & Capers
Climbing Grier Mountain's Barramundi Sliders with Honey & Lemon Saffron Aioli
Laughing Spatula's 30 Minute Mediterranean Fish Skillet
Hummus-Crusted Baked Fish Recipe
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
Nutrition
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.
Fran
This is one of our favorite ways to cook fish. Love this recipe, flavorful, easy too.
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 You
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.
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Linda
Hummus on fish. Wonderful, moist, easy, tasty. A complete winner!
Josie
I've never had barramundi, but it sounds like a fish I would definitely love. Another think I love? The hummus smeared on top. Totally one of those "Why didn't I think of that?" ideas! Can't wait to try this.
Kim @ Kim's Healthy Eats
Well that looks amazing! I love hummus on just about anything.
Marjory @ Dinner-Mom
Genius! Can't wait to try this!
cheri
This is so creative, I just know this would be good, great dish.
Amy @Very Culinary
I knew you'd make this fish shine again. Love love love!
danielle
Genius! I love hummus and I bet it is amazing on fish.
Kelli @ The Corner Kitchen
So creative! What a fun recipe, Dara!
Cassie
This is gorgeous fish, Dara. So creative!