Coconut Panko-Crumbed Fish with Kumara Roasties

Coconut Panko-Crumbed Fish with Kumara Roasties

Ready in 35 minutes Serves 4-5
This dish most recently appeared in My Gluten Free Bag on Sunday, September 25, 2016.

When baking fish, keep an eye on the crumb as it colours quickly.


Ingredients

KUMARA ROASTIES

  • 600g gold kumara, scrubbed and diced 2cm
  • 1 tablespoon olive oil

COCONUT PANKO-CRUMBED FISH

  • 1/2 cup GF panko breadcrumbs
  • 3 tablespoons GF coconut thread
  • 1/4 teaspoon salt
  • 1 tablespoon melted butter
  • 450g fish fillets
  • 2–3 teaspoons GF mayonnaise

SAUTÉED VEGGIES

  • 1/2 head cauliflower, cut into small florets
  • 200g green beans, ends trimmed
  • 1 tablespoon oil
  • 1 punnet cherry tomatoes

Steps

  1. oven to 220°C. Line two oven trays with baking paper. Bring a medium pot of salted water to the boil.
  2. Toss kumara with oil on first prepared tray and season with salt and pepper. Roast for about 25 minutes, until golden and cooked through. Turn once during cooking.
  3. While kumara is cooking, mix all coconut panko-crumbed fish ingredients (except fish and mayonnaise) together in a medium bowl, using clean hands to thoroughly mix through melted butter. Set aside.
  4. Add cauliflower to pot of boiling water and cook for 3 minutes. Add green beans and cook a further 1 minute. Drain and set aside. Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half and lay in a single layer on second prepared tray.
  5. Evenly spread about ½ teaspoon mayonnaise over each fillet. Sprinkle coconut panko-crumb mixture evenly over fillets, pressing down lightly to coat. Bake fish (on rack higher than kumara) for 6–8 minutes (depending on thickness), until just cooked through and crumb is golden.
  6. While fish is cooking, heat oil in a large fry-pan on medium-high heat. Cook cherry tomatoes with drained cauliflower and green beans and sauté for 2–3 minutes, until cauliflower starts to lightly brown and tomatoes start to blister. Season with salt and pepper.
  7. Spoon kumara roasties onto plates with sautéed veggies and top with coconut panko-crumbed fish.

Nutritional Information

Energy 1873 kj
448 kcal
Protein 26.1g
Carbohydrate 38.4g
Fat 20.0g