Pan-Fried Fish with Smashed Miso Kumara, Greens and Chilli Dressing

Pan-Fried Fish with Smashed Miso Kumara, Greens and Chilli Dressing

Ready in 30 minutes Serves 2-3
This dish most recently appeared in My Classic (5 Meals For 1) on Sunday, January 17, 2016.

A little bit of Asian fish spice makes fresh fish taste delicious!


Ingredients

SMASHED MISO KUMARA

  • 200g orange kumara, scrubbed and diced 2cm
  • 1–2 teaspoons white miso paste
  • 1 teaspoon butter (optional)

CHILLI DRESSING AND GREENS

  • 1/2 – 1 spring onion, thinly sliced
  • 1 tablespoon sweet chilli sauce
  • Juice of 1/2 a lemon
  • 1 teaspoon rice wine or white wine vinegar
  • 1 teaspoon fish sauce or soy sauce
  • 1 tablespoon water
  • 2 tablespoons chopped coriander
  • 1 baby bok choy, quartered lengthways
  • 80g green beans, ends trimmed

PAN-FRIED FISH

  • 1 teaspoon Asian fish spice
  • 1 tablespoon flour
  • 150g fish fillet

Steps

  1. oven to 180°C. Line an oven tray with baking paper. Bring a full kettle to the boil.
  2. Toss kumara with miso paste and a drizzle of olive oil on prepared tray. Roast for 15 minutes until tender and just starting to caramelise.
  3. In a small bowl, combine spring onion, sweet chilli sauce, lemon juice, vinegar, fish/soy sauce, water and coriander. Mix well.
  4. Place bok choy and beans in a large, heat-proof, bowl and cover with boiling water. Cover with a plate, leave for 5 minutes then drain.
  5. Combine Asian fish spice, flour and a pinch of salt on a small plate or shallow dish. Pat fish dry with paper towels and remove any remaining scales or bones. Dust fish in flour mix and shake off excess. Heat a drizzle of olive oil in a small fry-pan (preferably non-stick) on medium to high heat. Cook fish for 1–2 minutes each side or until golden and just cooked, adding more oil if needed.
  6. Place cooked kumara in a medium bowl with butter (if using) and gently crush with a potato masher or fork.
  7. Spoon smashed miso kumara and vegetables onto a plate, top with fish and spoon over dressing.

Nutritional Information

Energy 2091 kj
500 kcal
Protein 35.5g
Carbohydrate 71.2g
Fat 7.2g