Crumbed Fish with Roasted Yams and Basil Drizzle

Crumbed Fish with Roasted Yams and Basil Drizzle

Ready in 30 minutesServes 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, June 10, 2018.

Ingredients

YAMS

  • 400g yams, cut into 1cm chips
  • 2 carrots, cut into 1cm chips
  • ½ red onion, roughly chopped
  • 2 tsp oil or spray oil

SALAD

  • 1 broccoli, cut into small florets and stalk diced 1cm
  • ½ bag baby spinach
  • 50g raspberry balsamic vinaigrette

FISH

  • 600g market fish
  • 1 egg
  • 80g wholemeal breadcrumbs
  • Zest of ½ lemon
  • 2 tsp oil or spray oil

TO SERVE

  • 100g basil tofu drizzle
  • 1 lemon, cut into wedges

Steps

  1. Preheat oven to 230ºC. Bring a medium pot of salted water to the boil. Line an oven tray with baking paper.
  2. Prep & cook yams. Toss yams, carrots and onion on prepared tray with oil and season. Roast for 20-25 minutes, until tender and golden.
  3. Prep & cook broccoli. Cook 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 and remove any remaining scales or bones, and cut any larger fillets in half. Whisk egg in a bowl and mix breadcrumbs and lemon zest in a second bowl. Dip fish into egg, shaking off excess, then add to breadcrumbs and turn to coat. Set aside.
  5. 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. Wipe pan clean and use remaining oil for second batch. Season fish when cooked.
  6. Finish salad. Add broccoli, spinach and vinaigrette to a medium bowl. Toss to combine and season.
  7. To serve, divide yams and salad between plates. Top with fish, dollop over basil tofu drizzle and squeeze over lemon.

Nutritional Information

Energy 1459 kj
349 kcal
Protein 39.4g
Carbohydrate 26.7g
Fat 8.1g