Pecan Chia Seed Crusted Fish



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!


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


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.


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!