Crumbed Fish with Spicy Capsicum Relish & Kumara

Crumbed Fish with Spicy Capsicum Relish & Kumara

Ready in 35 minutesServes 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, July 8, 2018.

Ingredients

VEGETABLES

  • 400g orange kumara, cut into 1-2cm wedges
  • 1 parsnip, cut into 1cm chips
  • 1½ tsp oil or spray oil
  • 1 Tbsp water

RELISH

  • 80g spicy capsicum sauce
  • ¼ red onion, finely diced
  • Juice of ½ lemon (zest first)
  • 1 tsp honey

SALAD

  • 1 tomato, diced 1cm
  • 1 carrot, grated
  • 1 baby cos lettuce, thinly sliced
  • 50g date and mustard dressing

FISH

  • 600g market fish
  • 1 egg
  • 80g wholemeal breadcrumbs
  • ¼ tsp salt
  • Zest of ½ lemon
  • 2-3 tsp oil or spray oil

TO SERVE

  • ½ lemon, cut into wedges

Steps

  1. Preheat oven to 230˚C. Line an oven tray with baking paper.
  2. Prep & cook vegetables. Toss kumara and parsnip with oil and water on prepared tray. Season and bake for 20-22 minutes, until golden and tender.
  3. Prep relish. Add spicy capsicum sauce, onion, lemon juice and honey to a small bowl. Mix well, season and set aside.
  4. Prep salad. Add tomato, carrot and lettuce to a large bowl.
  5. Prep fish. Pat fish dry and cut any larger fillets in half. Whisk egg in a shallow bowl and mix breadcrumbs, salt and lemon zest in a second bowl. Dip each piece of fish, first in egg, shaking off excess, then in breadcrumbs, turning to coat. Set aside.
  6. Cook fish. Heat half the oil in a large, nonstick fry-pan on medium heat. Cook fish, in two batches, for about 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.
  7. Finish salad & prep lemon. Add dressing to salad, toss to coat and season.
  8. To serve, place salad, fish and vegetables onto plates. Spoon relish over fish and squeeze over lemon.

Nutritional Information

Energy 1659 kj
397 kcal
Protein 37.7g
Carbohydrate 40.3g
Fat 10.4g