WEEKLY RECIPE – Hemp Seed Encrusted Fish

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Hemp Seed Encrusted Fish

This is a quick and easy way to add a little more protein to your favorite fish as well as a great nutty, crunchy texture and flavor. Hemp seeds make for a great, gluten-free breading alternative.



Hemp Seed Encrusted Fish Recipe


  • 8 – 16 oz. white fish fillets of choice (I used orange roughy)
  • 1/4 – 1/2 cup hemp seeds (depending on number of fish fillets you’re preparing)
  • 2-4 tbs butter
  • 1/3 cup white wine (optional)
  • salt and pepper to taste


  1. Melt butter in a sauce pan then add white wine
  2. Transfer to a bowl easy enough to dredge the fish fillets so completely covered
  3. Put hemp seeds on a plate and coat each fillet evenly
  4. Season with salt and pepper (and/or other seasoning of choice)
  5. Place in baking dish/pan and bake at 350 degrees for 15-20 mins (or until fish is done)

2-3 tbs of Hemp Seeds add approx. 120-180 calories, 8-10 grams of protein, 8-10 grams of fat, 2 grams of fiber, 2 grams of carbs per fillet (depending on size of fillet)

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