Lemon Parsley Fish Bake with Roast Potatoes

Lemon Parsley Fish Bake with Roast Potatoes

Ready in 40 minutes Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, January 22, 2017.

Lemon and parsley are a delish combo for oven-baked fish!


Ingredients

ROAST POTATOES

  • 600g potatoes, scrubbed and diced 3cm

LEMON PARSLEY FISH BAKE

  • 450g fish fillets
  • 2 tablespoons butter
  • 1 leek, white and pale green part only, cut in quarters lengthways then diced
  • 1½ tablespoons flour
  • 1 cup milk
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 tablespoons finely chopped parsley leaves and stalks
  • 1 teaspoon lemon zest
  • ½ cup grated Colby cheese
  • ½ cup panko breadcrumbs

SALAD

  • 1 baby cos lettuce
  • 1 carrot
  • 1 Lebanese cucumber
  • Juice of ½ lemon
  • 1 tablespoon olive oil

TO SERVE

  • ½ lemon, cut into wedges (optional, adults)
  • 1 tablespoon roughly chopped parsley leaves and stalks (optional, adults)

Steps

  1. oven to 200°C. Line an oven tray with baking paper. Grease a rectanglular oven dish (measuring about 26 x 16cm) with butter or oil.
  2. Toss potatoes on prepared oven tray with a drizzle of olive oil and season with salt. Roast for 30–35 minutes, until tender. Turn once during cooking. Pat fish dry with paper towels, removing any remaining scales or bones and cut any larger fillets in half.
  3. Melt butter in a medium pot on medium heat. Add leeks, stir and cover to cook for about 5 minutes, stirring occasionally, until soft. If leeks start to stick, add a tablespoon of water. Add flour and stir for 1–2 minutes. Add milk very gradually and stir continuously until smooth.
  4. Simmer gently for about 4 minutes, stirring occasionally, until sauce becomes thick. Take pot off heat and stir in salt, pepper, first measure of parsley, lemon zest and cheese. Sprinkle over breadcrumbs.
  5. Bake for 12–15 minutes, on a higher oven rack than potatoes, until fish is just cooked and breadcrumbs are golden.
  6. Finely chop lettuce; peel and grate carrot; cut cucumber in half lengthways then slice thinly. Add all to a medium bowl, along with lemon juice and olive oil, season with salt and pepper and toss to combine.
  7. Spoon lemon parsley fish bake onto each plate. Serve with roast potatoes and salad on the side. Squeeze lemon juice over the fish bake and sprinkle with remaining parsley (if using).

Nutritional Information

Energy 1715 kj
410 kcal
Protein 31.1g
Carbohydrate 33.6g
Fat 16.3g