
Orange-Crusted Fish with Roast Vegetables and Orange Basil Dressing
Ready in 40 minutes
• Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, September 20, 2015.
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, September 20, 2015.
Crispy, crumbed fish with roast kumara, pumpkin and fresh baby spinach
Ingredients
ROAST VEGETABLES
- 1 carrot, diced 2 cm
- 300g orange kumara, scrubbed and diced 2cm
- 300g pumpkin, skin-on, diced 3cm (can remove skin if desired)
- 1 tablespoon olive oil
- 2 teaspoons runny honey
- 150g baby spinach leaves, finely chopped
ORANGE-CRUSTED FISH
- 450g fish fillets
- 1 cup panko bread crumbs
- 1 tablspoon chopped basil (optional, adults)
- 2 tablespoons melted butter
- 1 tablespoon olive oil
- 1 teaspoon Dijon mustard
- Zest of ½ an orange
- 1 tablespoon orange juice
- 1/2 cup grated tasty cheese
ORANGE BASIL DRESSING (optional, adults)
- 3 tablespoons mayonnaise
- 2 tablespoon orange juice
- 1/2 teaspoon balsamic vinegar
- ½ teaspoon runny honey
- 1 tablespoon chopped basil
Steps
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oven to 220°C. Line two oven trays with baking paper.
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Toss carrot, kumara and pumpkin with olive oil and honey on first prepared tray. Season with salt and pepper and bake for about 20 minutes until golden and tender. Turn once during cooking.
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While vegetables cook prepare fish; pat dry with paper towels and remove any remaining scales or bones. Place on second prepared tray, rub a drizzle of olive oil on each fillet and season with salt. In a medium bowl combine all remaining orange-crusted fish ingredients and mix well to combine. Evenly spread crumb mixture over fish fillets to coat, pressing down with your fingers.
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Bake fish (on higher rack than vegetables) for 6–8 minutes, until just cooked though (depending on thickness). While fish is cooking combine all orange basil dressing ingredients in a small bowl and whisk with a fork.
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Toss spinach through roasted vegetables until wilted. Add 2 tablespoons of orange basil dressing to roasted vegetables and toss to combine, or leave plain for the kids.
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Place a piece of orange crusted fish onto each plate with some roasted vegetables. Drizzle over remaining orange basil dressing (if using).
Nutritional Information
Energy |
1944 kj 465 kcal |
---|---|
Protein | 25.5g |
Carbohydrate | 31.3g |
Fat | 26.0g |