Crumbed Fish with Roasted Yams and Basil Drizzle

Crumbed Fish with Roasted Yams and Basil Drizzle

Ready in 30 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, June 10, 2018.
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Ingredients

YAMS

  • 100g yams, cut into 1cm chips
  • 1 small wedge red onion
  • ¼ tsp oil

SALAD

  • ¼ cauliflower, cut into small florets
  • ½ courgette, cut in half lengthways and sliced 1cm
  • ½ bag baby spinach

FISH

  • 150g market fish
  • 1 egg yolk
  • 20g wholemeal breadcrumbs
  • Zest of ¼ lemon
  • ½ tsp oil or spray oil

TO SERVE

  • 25g basil tofu drizzle
  • 1-2 lemon wedges

Steps

  1. Preheat oven to 230ºC. Bring a small pot of salted water to the boil. Line an oven tray with baking paper.
  2. Prep & cook yams. Toss yams and onion on prepared tray with oil and season. Roast for 20-25 minutes, until tender and lightly golden.
  3. Prep salad. Cook cauliflower and courgette in pot of boiling water for 2-3 minutes, until tender with a bite. Drain, rinse under cold water and leave to drain well.
  4. Prep & cook fish. Pat fish dry, remove any remaining scales and bones and cut any larger fillets in half and season. Whisk egg yolk in a medium bowl and mix breadcrumbs and lemon zest in a second medium bowl. Dip fish into yolk, shaking off excess, then add to breadcrumbs and turn to coat. Set aside.
  5. When yams have 5 minutes cook time remaining, heat oil in a small, non-stick fry-pan on medium heat. Cook fish for 1-2 minutes each side (depending on thickness), until just cooked through. Reduce heat if crumb starts to burn. Season fish when cooked.
  6. Finish salad. Add cauliflower, courgette, spinach and vinaigrette to a medium bowl. Season and toss to combine.
  7. To serve, place yams and salad onto a plate. Top with fish, dollop over basil tofu drizzle and squeeze over lemon wedges.

Nutritional Information

Energy 1812 kj
433 kcal
Protein 42.4g
Carbohydrate 29.2g
Fat 15.0g