Crumbed Fish with Kumara Chips & Pea-Feta Crush

Crumbed Fish with Kumara Chips & Pea-Feta Crush

Ready in 40 minutes • Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, June 28, 2020.
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Ingredients

Chips

  • 100g kumara, cut into chips
  • 1/4 tsp oil

Fish

  • 150g market fish
  • 1/4 egg, whisked
  • 2 Tbsp wholemeal breadcrumbs
  • 1/4 tsp oil

Pea Feta Crush

  • 1/4 broccoli, finely chopped
  • 1/4 bunch mint, roughly chopped
  • 1/4 pack baby spinach, roughly chopped
  • 1/4 cup frozen peas
  • 1 Tbsp feta cheese

To Serve

  • 1/2 Tbsp lite tartare sauce

Steps

  1. Before you start. Preheat oven to 220°C (or 200°C fan bake). Bring a medium pot of salted water to the boil.
  2. Prep & cook chips. Prep kumara and toss with oil on a lined oven tray. Season with salt and pepper. Roast for 25 minutes, turning once, until golden and tender.
  3. Prep fish. Pat fish dry and remove any remaining scales or bones. Cut larger fillets in half. Add to a bowl, along with egg and toss to coat fish. Place breadcrumbs in another bowl. Place fish into crumbs, turn to coat each piece well and place on a plate.
  4. Prep pea feta crush. Prep broccoli, mint and baby spinach.
  5. Cook fish. Once chips have 10 minutes cook time remaining, heat oil in a medium non-stick fry-pan on medium heat. Cook fish for about 2 minutes each side, or until cooked through. Season with salt and pepper.
  6. Cook pea feta crush. Cook peas and broccoli in pot of boiling water for 5-6 minutes, until tender, drain well and return to pot. Crumble in feta, add mint and crush with a potato masher. Stir through spinach and season with salt and pepper.
  7. Serve. Chips and pea feta crush topped with fish and tartare sauce.

Nutritional Information

Energy 1803 kj
431 kcal
Protein 42.5g
Carbohydrate 32.9g
Fat 9.9g