Crumbed Fish with Roasted Sprouts and Caper Aioli

Crumbed Fish with Roasted Sprouts and Caper Aioli

Ready in 25 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, August 26, 2018.

If you don’t have a non-stick fry-pan, use a little extra oil, to prevent fish from sticking. To absorb any excess oil from the fish, transfer to paper towels after cooking.


Ingredients

ROASTED SPROUTS

  • ¼ red onion, sliced
  • ¼ broccoli, cut into small florets and stalk diced 1-2cm *
  • 100g Brussels sprouts, larger ones cut in half
  • ¼ tsp oil or spray oil
  • 1-2 handfuls baby kale *
  • 20g raspberry balsamic dressing

FISH

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

TO SERVE

  • 1 Tbsp caper aioli
  • ¼ lemon, cut into wedges

Steps

  1. Preheat oven to 220ºC.
  2. Begin sprouts. Toss onion, broccoli, Brussels sprouts and oil on a lined tray. Season and roast for 16-18 minutes, until tender.
  3. Prep fish. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season
  4. In a shallow bowl, mix together breadcrumbs, a pinch of salt and lemon zest. Place egg yolk in a second shallow bowl. Dip fish into egg, shaking off excess, then add to breadcrumbs and turn, to coat
  5. Cook fish. When veggies have about 6 minutes cook time remaining, heat oil in a medium, nonstick fry-pan on medium-high heat. Cook fish for about 2 minutes each side (depending on thickness), until just cooked through. Season.
  6. Finish sprouts. Toss kale and raspberry balsamic dressing through veggies on tray. Season.
  7. Prep lemon.
  8. To serve, place roasted sprouts onto a plate and top with fish. Dollop over caper aioli and squeeze over lemon.

Nutritional Information

Energy 1792 kj
428 kcal
Protein 43.2g
Carbohydrate 19.4g
Fat 20.2g