Herb-Crumbed Fish

Herb-Crumbed Fish

Ready in 35 minutesServes 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, March 4, 2018.

With spicy capsicum relish and kumara


Ingredients

KUMARA WEDGES

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

SPICY CAPSICUM RELISH

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

SALAD

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

HERB-CRUMBED FISH

  • 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)

TO SERVE

  • ½ lemon, cut into wedges

Steps

  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.

Nutritional Information

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