
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.
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
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oven to 180°C. Line an oven tray with baking paper. Bring a full kettle to the boil.
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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.
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In a small bowl, combine spring onion, sweet chilli sauce, lemon juice, vinegar, fish/soy sauce, water and coriander. Mix well.
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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.
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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.
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Place cooked kumara in a medium bowl with butter (if using) and gently crush with a potato masher or fork.
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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 |