Crumbed Fish with Roasted Kalettes and Caper Aioli

Crumbed Fish with Roasted Kalettes and Caper Aioli

Ready in 30 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, August 26, 2018.
Order Now
Order Now

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

Ingredients

ROASTED KALETTES

  • ½ red onion, sliced 1cm
  • ½ broccoli, cut into small florets and stalk diced 1-2cm *
  • ½-1 carrot, cut into 1 x 5cm sticks
  • 150g kalettes, larger ones cut in half
  • ½ tsp oil or spray oil
  • ¹/³ bag baby kale *
  • 25g raspberry balsamic dressing

FISH

  • 300g market fish
  • 40g wholemeal breadcrumbs
  • ¼ tsp salt
  • Zest of ¼ lemon
  • 1 egg, whisked
  • 1 tsp oil or spray oil

TO SERVE

  • 2-3 Tbsp caper aioli
  • ¼ lemon, cut into wedges

Steps

  1. Preheat oven to 220ºC.
  2. Begin roasted kalettes. Toss onion, broccoli, carrot, kalettes and oil on a lined tray. Season and roast for 18-20 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 medium bowl, mix together breadcrumbs, salt and lemon zest. Place egg in a second medium bowl. Dip fish into egg, shaking off excess, then add to breadcrumbs and coat.
  5. Cook fish. When kalettes have 5 minutes cook time remaining, heat oil in a large, non-stick fry-pan on medium-high heat. Cook fish for 1-2 minutes each side (depending on thickness), until just cooked through.
  6. Finish roasted kalettes. Toss kale and raspberry balsamic dressing through veggies on tray. Season.
  7. Prepare lemon.
  8. To serve, place roasted kalettes onto plates. Top with fish, dollop over caper aioli and squeeze over lemon.

Nutritional Information

Energy 1877 kj
449 kcal
Protein 42.0g
Carbohydrate 17.5g
Fat 23.5g