Herb-Crumbed Fish

With spicy capsicum relish and kumara

Fresh Start Lite 20
Herb-Crumbed Fish

This dish most recently appeared in Fresh Start Lite 20 on Sunday, March 4, 2018.


  • 400g kumara
  • 1½ teaspoons oil, for cooking (or use spray oil)
  • 1 tablespoon water


  • ¼ red onion
  • ½ capsicum
  • 80g spicy capsicum sauce
  • Juice of ½ lemon
  • 1 teaspoon honey


  • ½ capsicum
  • ¼ red onion (optional)
  • 2 tomatoes
  • 1 carrot
  • 1/3 bag baby spinach *
  • 50g date and mustard dressing


  • 600g fish fillets
  • 1 egg
  • 100g wholemeal breadcrumbs
  • 2 tablespoons rosemary leaves, finely chopped *
  • ¼ teaspoon salt
  • Zest of ½ lemon
  • 2-3 teaspoons oil, for cooking (or use spray oil)


  • ½ lemon, cut into wedges
  • 1 Preheat oven to 230°C. Line an oven tray with baking paper. Prepare lemon and rosemary. Cut kumara into 1-2cm wedges. Toss kumara with oil and water on prepared tray, season and roast for 20-22 minutes, until lightly golden and tender. Turn once during cooking.
  • 2 Make spicy capsicum relish. Finely dice red onion and dice capsicum 1cm. Add to a small bowl, along with spicy capsicum sauce, lemon juice and honey. Mix well, season and set aside.
  • 3 Thinly slice remaining capsicum and red onion (if using); dice tomatoes 1-2cm; grate carrot. Add all to a large bowl, along with spinach.
  • 4 Just before serving, add date and mustard dressing, toss well to combine and season.
  • 5 Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half.
  • 6 Whisk egg in a shallow bowl and mix breadcrumbs, rosemary, salt and lemon zest in a second shallow bowl.
  • 7 Dip each piece of fish first in in egg, shaking off excess, then in breadcrumbs, turning to coat. Set aside.
  • 8 Heat half the oil in a large, non-stick fry-pan on medium heat. Cook fish, in two batches, for 1-2 minutes each side (depending on thickness), until just cooked through. Reduce heat if crumb starts to burn. Use remaining oil for second batch. Season fish when cooked.
  • 9 TO SERVE place salad on plates. Place herbcrumbed fish and kumara wedges on the side and spoon over spicy capsicum relish. Squeeze over lemon.
  • SERVES 4

Nutritional Information

  • Energy: 1733 kj / 414 kcal
  • Protein: 37.3g
  • Carbohydrate: 42.1g
  • Fat: 10.0g


  • Pantry staple
  • * Shared ingredient with another recipe

Do you like the sound of this recipe?

See Fresh Start Lite 20