Parsley Lemon Fish Bake with Roast Kumara

Parsley Lemon Fish Bake with Roast Kumara

Ready in 40 minutes Serves 4-5
This dish most recently appeared in My Gluten-Free Bag on Sunday, May 21, 2017.

Lemon zest and parsley take this white sauce to a new level.


Ingredients

ROAST KUMARA

  • 400g red kumara, scrubbed and diced 2cm

PARSLEY LEMON FISH BAKE

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

SALAD

  • ½ iceberg lettuce
  • 1 carrot
  • ½ telegraph 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 rectangular, oven-proof dish (measuring about 30 x 20cm).
  2. Toss kumara on prepared tray with a drizzle of olive oil. Season with salt and roast for about 25 minutes, until golden and tender. Turn once during cooking.
  3. While kumara cooks, pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half and place, in a single layer, in prepared dish.
  4. Melt butter in a pot on medium heat. Add leek, stir, cover and cook for 4-5 minutes, stirring occasionally, until soft. If leeks start to stick, add a tablespoon of water. Add flour and cook, stirring, for 1-2 minutes. Add milk gradually and stir continuously until smooth and thickened, about 4 minutes.
  5. Remove pot from heat and add salt, pepper, first measure of parsley, lemon zest and Parmesan cheese. Pour white sauce over fish, sprinkle evenly with breadcrumbs and bake (on rack above kumara) for 12-15 minutes, until fish is just cooked and breadcrumbs are golden.
  6. While fish bakes, prepare the salad. Finely shred lettuce; grate carrot; cut cucumber in half lengthways then thinly slice. Add all to a medium bowl with lemon juice and olive oil, season with salt and pepper and toss to combine.
  7. spoon parsley lemon fish bake onto each plate. Serve with roast kumara and salad on the side. Squeeze lemon wedge over fish and sprinkle with remaining parsley (if using).

Nutritional Information

Energy 1985 kj
474 kcal
Protein 32.0g
Carbohydrate 51.4g
Fat 14.6g