Crumbed Fish with Roasted Kalettes and Caper Aioli

Crumbed Fish with Roasted Kalettes and Caper Aioli

Ready in 35 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 26, 2018.
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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

  • 1 red onion, sliced
  • 1 broccoli, cut into small florets and stalk diced 1-2cm
  • 1 carrot, quartered lengthways and cut into thirds
  • 150g kalettes, larger ones cut in half
  • 1 tsp oil or spray oil
  • ¹/³ bag baby kale *
  • 50g raspberry balsamic dressing

FISH

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

TO SERVE

  • 4-5 Tbsp caper aioli
  • ½ lemon, cut into wedge

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 10 minutes cook time remaining, heat 1 tsp oil in a large, non-stick fry-pan on medium-high heat. Cook fish (in two batches) for 1-2 minutes each side (depending on thickness), until just cooked through. Use remaining oil for second batch. Season.
  6. Finish roasted kalettes. Toss kale and raspberry balsamic dressing through veggies on tray. Season.
  7. Prep lemon.
  8. To serve, place roasted kalettes onto plates. Top with fish, dollop over caper aioli and squeeze over lemon.

Nutritional Information

Energy 1736 kj
415 kcal
Protein 40.4g
Carbohydrate 16.2g
Fat 21.5g