Furikake Fish with Mango Chilli Glazed Vegetables
Ready in 40 minutes
• Serves 4-5
This dish most recently appeared in My Gluten Free Bag on Sunday, April 29, 2018.
This dish most recently appeared in My Gluten Free Bag on Sunday, April 29, 2018.
Squeezing over lemon juice is optional, so check first with the kids to see if they’re keen!
Ingredients
Vegetables
- ½ cauliflower
- 600g potatoes
- 1 carrot
- ½ red onion
- 1 clove garlic
- 2 Tbsp mango chilli lime glaze
- ½ bag baby spinach
Fish
- 2½ Tbsp butter
- ¾ cup panko breadcrumbs
- 1 Tbsp olive oil
- 2½ Tbsp garlic furikake (optional, adults)
- ¼ tsp salt
- Zest of ½ lemon
- 450g market fish
Mango Chilli Aioli
- ¼ cup GF mayonnaise
- 2 Tbsp mango chilli lime glaze
- ½ lemon (optional, adults)
Steps
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Preheat oven to 230°C. Line two oven trays with baking paper. Dice cauliflower 1cm until you have 2½ cups worth. Dice potatoes, carrot and onion 1cm and finely chop garlic.
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Toss cauliflower, potatoes, carrot, onion and garlic on first prepared tray with first measure of mango chilli lime glaze and a drizzle of oil. Season and roast (on middle-upper oven rack) for about 25 minutes, until cooked through. Turn once during cooking.
-
Melt butter then combine with breadcrumbs, oil, garlic furikake, salt and lemon zest in a small bowl. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and place on second prepared tray.
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Season fish with salt. Evenly spread crumb mixture over top of each fillet to coat, pressing mixture down lightly. When vegetables have 7 minutes cook time remaining, place vegetables on lower rack in oven and place fish on middle-upper rack. Cook for about 6 minutes, until crumb is golden and fish is just cooked.
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In a small bowl, combine mayonnaise and second measure of mango chilli lime glaze. When vegetables are cooked, add baby spinach and toss through until wilted. Cut lemon into wedges.
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To serve, divide roasted vegetables between plates and top with furikake fish. Drizzle over aioli. Squeeze lemon over fish, (if using).
Nutritional Information
Energy |
1905 kj 455 kcal |
---|---|
Protein | 26.6g |
Carbohydrate | 34.1g |
Fat | 22.8g |