Crumbed Fish

With roasted vegetable salad and pea emulsion

AVERAGE TIME
Fresh Start Lite 20
Crumbed Fish

This dish most recently appeared in Fresh Start Lite 20 on Sunday, April 1, 2018.

ROASTED VEGETABLE SALAD

  • 2 carrots
  • 1 parsnip
  • 1 teaspoon oil
  • 1 broccoli
  • 2 tomatoes
  • ½ bag baby spinach *

ROASTED VEGETABLE DRESSING

  • 1 teaspoon extra-virgin olive oil
  • Zest and juice of ½ lemon
  • 2 teaspoons mustard
  • ¾ teaspoon honey
  • 2 teaspoons vinegar
  • ¼ teaspoon salt

CRUMBED FISH

  • 600g fish fillets
  • 1 egg
  • 100g wholemeal breadcrumbs
  • ¼ teaspoon salt
  • Zest of ½ lemon
  • 2 teaspoons oil

TO SERVE

  • 100g pea emulsion
  • ½ lemon
  • 1 Preheat oven to 220ºC. Line an oven tray with baking paper.
  • 2 Cut carrots and parsnip into 1cm chips and cut broccoli into small florets.
  • 3 Toss carrots and parsnip on prepared tray with oil and season. Roast for 15 minutes initially. Toss through broccoli and roast a further 7-8 minutes, until cooked through.
  • 4 While vegetables roast, mix all dressing ingredients together in a large bowl. Dice tomatoes 2cm and add to dressing, along with spinach. Do not toss until serving and set aside.
  • 5 Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season. Whisk egg in a shallow bowl and mix breadcrumbs, salt and lemon zest in a second shallow bowl. Dip fish into egg, shaking off excess, then add to breadcrumbs and turn to coat. Set aside.
  • 6 When veggies have about 10 minutes cook time remaining, 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.
  • 7 Add roasted vegetables to bowl with dressing and salad. Toss to combine and season to taste.
  • 8 Cut remaining lemon into wedges.
  • 9 To serve, share roasted vegetable salad between plates. Top with crumbed fish, dollop over pea emulsion and squeeze over lemon wedges.
  • SERVES 4

Nutritional Information

  • Energy: 1535 kj / 367 kcal
  • Protein: 39.6g
  • Carbohydrate: 18.6g
  • Fat: 13.5g

Legend

  • Pantry staple
  • * Shared ingredient with another recipe

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