Pan-Fried Fish with Roast Kumara, Spinach and Walnut Toss
Ready in 30 minutes
• Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, May 21, 2017.
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, May 21, 2017.
Colourful and fresh.
Ingredients
ROAST KUMARA, SPINACH AND WALNUT TOSS
- 600g orange kumara, scrubbed and diced 2cm
- 1 courgette, cut in half lengthways then sliced 1cm
- 1 teaspoon olive oil
- ½ tablespoon runny honey
- 25g chopped walnuts
- ½ punnet cherry tomatoes
- ½ bag baby spinach leaves
PAN-FRIED FISH
- 450g fish fillets
- ¼ cup flour
- ½ teaspoon salt
- 1½ tablespoons fish spice mix
- 1 tablespoon oil
- 1 tablespoon butter
MUSTARD MAYO
- 3-4 tablespoons mayonnaise
- 1 teaspoon wholegrain mustard
Steps
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oven to 230°C. Line an oven tray with baking paper.
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Toss kumara on prepared tray with a drizzle of oil. Season with salt and roast for 10 minutes, then add courgette to tray, toss with kumara and roast a further 5 minutes.
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In a small bowl mix together oil, honey and walnuts then season with salt. After 15 minutes of roasting time, add walnut mixture and tomatoes to roasted vegetables, toss, and cook a further 5 minutes, until vegetables are tender.
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Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half. In a shallow bowl or plate, mix flour, salt and fish spice mix together. Coat fish in flour mixture, shaking off excess as you go.
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Heat oil and butter in a large frypan on high heat. Cook fish for 1-2 minutes each side, until just cooked through.
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Once roasted vegetables have finished roasting, toss spinach through. In a small bowl mix mayonnaise and mustard together.
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divide roast kumara, spinach and walnut toss between plates. Top with a piece of fish and a dollop of mustard mayo.
Nutritional Information
Energy |
1822 kj 435 kcal |
---|---|
Protein | 25.7g |
Carbohydrate | 33.7g |
Fat | 21.5g |