Lemon and Parsley-Crumbed Fish with Wedges and Salsa

Lemon and Parsley-Crumbed Fish with Wedges and Salsa

Ready in 20 minutes Serves 1
This dish most recently appeared in My Classic (5 Meals For 1) on Sunday, October 8, 2017.

If you are pushed for time, crumb your fish in advance and store, covered, in the fridge.


Ingredients

Wedges

  • 150g potatoes, scrubbed and cut into 1cm-thick wedges

Lemon and Parsley Crumbed Fish

  • ¼ cup panko breadcrumbs
  • Zest of ½ lemon
  • 1½ tablespoons chopped parsley leaves and stalks
  • 1 teaspoon olive oil
  • 150g fish fillets

Greens

  • ½ head broccoli, florets and stems very finely chopped *
  • ½ apple, grated
  • ¼ red onion, finely diced
  • ½ Lebanese cucumber, diced 1cm
  • 1 handful baby spinach leaves, thinly sliced
  • 1 teaspoon white wine vinegar

To Serve

  • 1-2 tablespoons tartare sauce

Steps

  1. Preheat oven to 220°C. Bring a half-full kettle to the boil. Line an oven tray with baking paper. Toss potatoes on prepared tray with a drizzle of oil and season with salt and pepper. Bake for about 15 minutes, until tender and golden. Turn once during cooking. In a small bowl, mix together breadcrumbs, lemon zest, parsley and oil. Season to taste with salt If you are pushed and set aside.
  2. Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half and season with salt. Place fish on a clean plate, drizzle with oil and season with salt. Sprinkle breadcrumb mixture evenly over the top, pressing down lightly to adhere.
  3. When potatoes have 5 minutes cook time remaining, place fish on tray next to potatoes, using a fish slice to help with this. Toss potatoes then return try to oven to cook for about 5 minutes (depending on thickness), until fish and potatoes are just cooked through.
  4. While fish is cooking, prepare the greens. Place broccoli and a pinch of salt in a heat-proof, bowl and cover with boiling water. Cover with a plate and leave for 3-4 minutes, until bright green and tender. Drain well.
  5. In a medium bowl, combine all remaining greens ingredients with a generous drizzle of extra-virgin olive oil. Stir through broccoli and season to taste with salt and pepper.
  6. To serve, place wedges and greens onto a plate and top with lemon and parsley-crumbed fish. Dollop over tartare sauce.

Nutritional Information

Energy 2438 kj
583 kcal
Protein 42.3g
Carbohydrate 48.1g
Fat 28.2g