Pan-Fried Fish with Roast Kumara, Spinach and Walnut Toss

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.

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

  1. oven to 230°C. Line an oven tray with baking paper.
  2. 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.
  3. 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.
  4. 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.
  5. Heat oil and butter in a large frypan on high heat. Cook fish for 1-2 minutes each side, until just cooked through.
  6. Once roasted vegetables have finished roasting, toss spinach through. In a small bowl mix mayonnaise and mustard together.
  7. 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