Orange and Sunflower Baked Fish
Ready in 30 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 6, 2017.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 6, 2017.
With kumara and smashed super greens
Ingredients
KUMARA
- 200g orange kumara, scrubbed, cut into 1cm-thick wedges
- ½ teaspoon oil, for cooking (or use spray oil)
SMASHED SUPER GREENS
- 1 courgette
- ½ head broccoli
- ½ cup water
- ¼ teaspoon salt
- 125g frozen peas
ORANGE AND SUNFLOWER BAKED FISH
- 300g fish fillets
- 2 tablespoons natural yoghurt
- 2 tablespoons coriander leaves and stalks
- Zest of 1/4 orange
- ½ teaspoon freshly squeezed orange juice
- 1-2 tablespoons very finely diced red onion
- ¼ teaspoon smoked paprika sumac
- 15g sunflower seeds
ORANGE YOGHURT
- 1 tablespoon freshly squeezed orange juice
- ½ teaspoon mustard (e.g. Dijon, wholegrain)
- ½ teaspoon balsamic vinegar
- ¼ cup natural yoghurt
TO SERVE
- Pinch of smoked paprika sumac (optional)
- ¼ orange
Steps
-
oven to 220°C. Line two oven trays with baking paper.
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Toss kumara with oil on first prepared tray and season. Bake for 20-25 minutes, until golden. Turn once during cooking.
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While kumara is cooking, grate courgette and cut broccoli into small florets then roughly dice 2cm. Dice stalk 1cm. Bring water and salt to the boil in a small pot (with a lid) on high heat. Add broccoli to pot and cook, covered, for 5 minutes.
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Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half and place on second prepared tray. Spread lightly with first measure of yoghurt. Finely chop coriander and add to a small bowl with all remaining orange and sunflower baked fish ingredients. Evenly sprinkle mixture over fish and season.
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Add peas and courgette to pot with broccoli, stir, cover and cook a further 3 minutes, until soft. If veggies stick, add a splash of water. Remove from heat and leave to steam for 5 minutes. Drain any excess liquid (if needed) and roughly smash with a fork or masher. Season to taste. Cover to keep warm.
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When kumara has about 7 minutes cook time remaining, cook fish (on rack above kumara) for 5-7 minutes (depending on thickness), until cooked through.
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In a small bowl, combine all orange yoghurt ingredients and season. Cut orange into wedges.
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divide kumara and orange and sunflower baked fish and smashed super greens between plates. Sprinkle over smoked paprika sumac, if desired. Dollop over orange yoghurt and garnish with a wedge of orange.
Nutritional Information
Energy |
1759 kj 420 kcal |
---|---|
Protein | 45.7g |
Carbohydrate | 35.5g |
Fat | 8.3g |