Parsley and Lemon Fish and Orange Kumara Salad

Parsley and Lemon Fish and Orange Kumara Salad

Ready in 30 minutes • Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, April 30, 2017.
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A quick and tasty family meal, full of colour and nutrients.

Ingredients

ORANGE KUMARA SALAD

  • 600g orange kumara, scrubbed and diced 2cm
  • 1 carrot, cut in half lengthways then sliced 2cm
  • ½ head broccoli, cut into small florets and stalk finely chopped
  • 1 teaspoon olive oil
  • 1 teaspoon vinegar (e.g. red wine, white wine)
  • 1 orange
  • ¼ red onion (optional, adults)
  • ½ bag baby spinach leaves

PARSLEY AND LEMON FISH

  • 450g fish fillets
  • 2-3 tablespoons finely chopped parsley leaves and stalks
  • Zest of 1 lemon
  • 1-2 tablespoons butter (optional)

TO SERVE

  • 1 lemon, cut into wedges (optional, adults)

Steps

  1. oven to 220°C. Bring a small pot of salted water to the boil. Line an oven tray with baking paper.
  2. Toss kumara and carrot on prepared tray with a drizzle of oil and season with salt. Bake for 15-20 minutes, until tender. Turn once to ensure even cooking. Set aside to cool slightly. Cook broccoli in pot of boiling water for 2 minutes, until just tender. Drain and set aside to cool.
  3. Whisk oil and vinegar together in a large bowl. Peel and cut orange into segments (reserve any excess juice); thinly slice red onion (if using); roughly chop spinach. Add all to a large bowl, along with kumara, carrot, broccoli and any reserved orange juice, toss to combine and season to taste.
  4. Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half and season with salt and pepper.
  5. Sprinkle parsley and lemon zest over both sides of fish and press to coat.
  6. Heat 1 tablespoon of butter (or a drizzle of oil) in a large fry-pan on high heat. Cook fish for 1-2 minutes each side, until just cooked (add extra butter/oil if needed).
  7. divide orange kumara salad and parsley and lemon fish between plates. Squeeze over lemon wedges (if using).

Nutritional Information

Energy 1520 kj
363 kcal
Protein 24.0g
Carbohydrate 32.1g
Fat 14.3g