Linseed Sesame Fish
Ready in 35 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, July 23, 2017.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, July 23, 2017.
With roast root vegetables and gremolata yoghurt
Ingredients
ROAST ROOT VEGETABLES
- 200g red kumara, scrubbed and diced 2cm
- ½ beetroot, scrubbed and diced 1cm
- ½ parsnip, scrubbed and diced 1-2cm
- ¾ teaspoon oil, for cooking (or use spray oil)
- 1 teaspoon roast vegetable spice mix
- ½ head broccoli
- ½ bag baby spinach leaves
GREMOLATA YOGHURT
- ¼ lemon
- ¼ clove garlic (optional)
- 1½ teaspoons parsley leaves and stalks
- 75g natural yoghurt
- 1 teaspoon mustard (e.g. Dijon, wholegrain)
Steps
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oven to 220°C. Line two oven trays with baking paper.
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Toss kumara, beetroot and parsnip with first measure of oil and roast vegetable spice mix on first prepared tray. Season with salt and pepper and roast for 15 minutes to start with. Cut broccoli into small florets. When vegetables have been cooking for 15 minutes, add broccoli to tray and toss. Roast for a further 10 minutes, until tender.
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While vegetables are roasting, pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and place on second prepared tray. Season with salt and pepper and drizzle over second measure of oil. Evenly sprinkle with linseed sesame mix, pushing down to adhere. Set aside.
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Zest and juice first measure of lemon; mince garlic (if using); finely chop parsley. Place all in a small bowl with yoghurt and mustard. Season with salt and pepper and stir well to combine.
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When vegetables have about 7 minutes roasting time remaining, cook fish (on rack above vegetables) for 5-7 minutes (depending on thickness), until cooked through. While fish is cooking, cut second measure of lemon into wedges and set aside.
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When vegetables have finished roasting, toss through spinach leaves on tray to wilt slightly. Transfer to a medium bowl and toss with half the gremolata yoghurt. Season to taste with salt and pepper.
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divide roast root vegetables and linseed sesame fish between plates. Dollop over remaining gremolata yoghurt. Squeeze a wedge of lemon over fish just before eating.
Nutritional Information
Energy |
1735 kj 415 kcal |
---|---|
Protein | 41.1g |
Carbohydrate | 37.6g |
Fat | 8.8g |