Parsley Lemon Fish Bake with Roast Potatoes, Carrots and Broccoli

Parsley Lemon Fish Bake with Roast Potatoes, Carrots and Broccoli

Ready in 40 minutes • Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, April 17, 2016.
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A simple, well rounded but tasty meal.

Ingredients

Roast Potatoes and Carrots

  • 600g potatoes, scrubbed and diced 3–4cm
  • 2 carrots, halved lengthways and sliced 2–3cm
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Parsley Lemon Fish Bake

  • 2 tablespoons butter
  • 1 leek, white and pale green part only, sliced lengthways then diced
  • 1 1/2 tablespoons flour
  • 1 cup milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 2 tablespoons finely chopped parsley leaves and stalks
  • 1 teaspoon lemon zest
  • 1/2 cup grated tasty cheese
  • 450g fish fillets
  • 1/2 cup panko breadcrumbs

To Serve

  • 1 head broccoli, cut into florets
  • 1 lemon, cut into wedges (optional, adults)
  • 2 tablespoons finely chopped parsley leaves and stalks (optional, adults)

Steps

  1. oven to 200°C. Line an oven tray with baking paper. Grease a medium-large oven dish (about ­cm long) with butter or oil.
  2. Toss potatoes and carrots with olive oil and salt on prepared tray. Bake for 30–35 minutes, until tender and golden, turning once during cooking.
  3. Melt butter in a medium pot on medium heat, add leek, stir, cover and cook until tender, 5–ˆ7 minutes, add flour and stir for 1…–2 minutes. Add milk, a little at a time, and stir continuously until smooth, simmer gently stirring occasionally until sauce becomes thick, 4‰–5 minutes.
  4. Remove pot from heat and stir through salt, pepper, parsley, lemon zest and cheese.
  5. Pat fish dry, removing any remaining scales or bones, and cut any larger fillets in half. Arrange fish in a single layer in prepared dish and cover with parsley sauce. Sprinkle over breadcrumbs. Bake (on rack above vegetables) for 12…–15… minutes, until fish is just cooked and crumbs are golden.
  6. Add 2–3cm water to a large pot (with a lid) add a pinch of salt and bring to the boil. Add broccoli and cover to steam for 2–3 minutes until bright green and tender. Drain and toss with a drizzle of olive oil. Season with salt and pepper.
  7. Spoon some parsley lemon fish bake onto each plate. Serve with roasted vegetables and broccoli on the side. Squeeze lemon juice over fish and sprinkle with parsley if desired.

Nutritional Information

Energy 2018 kj
482 kcal
Protein 35.7g
Carbohydrate 33.7g
Fat 21.9g