By Amanda Li, RD

Each bite is packed with the perfect balance of sweet and savouriness.  The crunch of the pecans is a nice contrast to the delicate texture of fish!

Ingredients:

1 cup frozen mixed berries
2 fresh sage leaves
1 tbsp pure maple syrup
1 tbsp whole chia seeds
1 tbsp freshly squeezed lemon juice
2 tsp lemon zest
8oz fish of your choice (cod, trout, salmon, mahi mahi, artic char)
¼ cup pecans, chopped
⅛ tsp salt
¼ tsp freshly cracked black pepper

Instructions:

Step 1

In a small saucepan, combine the berries, sage leaves and maple syrup. Bring to a simmer, and cook on medium-low heat for 5 minutes, or until the berries are soft. Remove the sage leaves and transfer the mixture into a blender. Blend until smooth. Pour into a bowl, and stir in the chia seeds, lemon zest and juice. Set aside until the chia seeds have plumped up.

Step 2

Preheat oven to 400F. Line a large, rimmed baking sheet with parchment paper. Place the fish onto the baking sheet and season with salt and pepper. Dollop each fillet with 1 tbsp of the chia jam. Carefully spread the jam over the entire fillet and sprinkle the pecans on top. Bake the  for 15-20 minutes, or until flaky inside.

Notes:

The chia jam (step 1) can be made in advance and stored in the fridge for up to 1 week. Serve with pancakes, toast or rice cakes instead of jam!

Amanda Li is a Toronto-based Registered Dietitian, owner of Wellness Simplified, Professor at George Brown College and a foodie at heart. Upon completing a culinary arts diploma she knew she wanted to bring together her dietetic experience to create a nutrition coaching philosophy that is foodcentric and grounded in teaching individuals a basic life skill – nourishing their body, mind and soul. Her aim is to encourage, educate, and equip individuals with the hands-on food skills to make healthy eating the easier choice!

Not sure
what’s causing
your symptoms?
Close

Where are you experiencing discomfort?

Click on the buttons on the body to the left or click from the list below where you are experiencing discomfort.