Crumbed Fish with Kumara Chips and Pea-Feta Crush

Crumbed Fish with Kumara Chips and Pea-Feta Crush

Ready in 30 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, October 7, 2018.
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If you don’t have a non-stick frypan, you might need to use a little more oil. After cooking the fish, place onto some kitchen paper to drain any excess oil. If you prefer, use spray oil instead of liquid.

Ingredients

CHIPS

  • 100g kumara, cut into 1-2cm chips
  • ½ carrot, cut into 1-2cm chips

FISH

  • 1 egg yolk, whisked
  • 20g wholemeal breadcrumbs
  • 150g market fish, patted dry and large fillets cut in half

PEA-FETA CRUSH

  • ½ cup frozen peas
  • ¼ broccoli, florets and stalk diced 1-2cm
  • 1 Tbsp feta cheese
  • 1 Tbsp chopped mint *
  • 1/3 bag baby spinach, roughly chopped

TO SERVE

  • 1 Tbsp lite tartare sauce
  • ¼ lemon, cut into wedges

Steps

  1. Preheat oven to 230ºC. Bring a small pot of salted water to the boil.
  2. Prep & cook chips. Toss kumara, carrot and ¼ tsp oil together on a lined tray and season. Roast for 20-25 minutes, turning once.
  3. Prep fish. Place egg in a bowl and breadcrumbs in another. Dip fish into egg, shaking off excess, then add to breadcrumbs and turn to coat. Season.
  4. Prep pea-feta crush.
  5. Cook fish. Once chips have 10 minutes cook time remaining, heat ¼ tsp oil in a medium, non-stick fry-pan on medium heat. Cook fish for about 2 minutes each side, until cooked through.
  6. Cook pea-feta crush. Cook peas and broccoli in pot of boiling water for 5-6 minutes, until tender then drain well and return to pot. Add feta, mint and spinach, crush using a potato masher and fold to combine. Season.
  7. Prep garnish.
  8. Serve, pea-feta crush topped with fish and tartare. Enjoy chips on the side. Squeeze over lemon.

Nutritional Information

Energy 1875 kj
448 kcal
Protein 44.4g
Carbohydrate 31.7g
Fat 14.2g