Citrus Fish with Autumn Veggies
Ready in 35 minutes
• Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, May 6, 2018.
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, May 6, 2018.
Keep mayo plain for fussier little foodies.
Ingredients
Veggies
- 400g kumara
- 1 parsnip
- 250g baby carrots
- 1 Tbsp honey
- 1 courgette
- ½ bag baby spinach
Fish
- 450g market fish
- Zest of ½ lemon
- 1 tsp olive oil
- 1 Tbsp butter
Lemon Mayo
- ¼ cup mayonnaise
- 1 Tbsp lemon juice (optional)
Steps
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Preheat oven to 230°C. Line an oven tray with baking paper. Dice kumara and parsnip 1.5cm. Toss kumara, parsnip and carrots on prepared tray with a drizzle of oil and honey. Season and roast for 15 minutes to start with.
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Cut courgette into 1 x 8cm sticks. After 15 minutes roasting time, add courgettes to tray with veggies, toss and cook a further 8 minutes, until all veggies are golden and tender.
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While veggies are roasting, pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season with salt. Mix lemon zest and olive oil together in a small bowl. Gently press mixture over both sides of fish to coat.
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When veggies have 5 minutes cook time remaining, heat a drizzle of oil in a large fry-pan on high heat. Add butter to pan and cook fish for 1-2 minutes each side (depending on thickness), until cooked through.
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In a small bowl, combine mayo and lemon juice (if using). Once veggies have finished roasting, add spinach and toss to wilt slightly.
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To serve, divide autumn veggies between plates. Top with citrus fish and a dollop of lemon mayo.
Nutritional Information
Energy |
1921 kj 459 kcal |
---|---|
Protein | 25.3g |
Carbohydrate | 37.2g |
Fat | 22.5g |