Crumbed Fish with Roasted Yams and Basil Drizzle

Crumbed Fish with Roasted Yams and Basil Drizzle

Ready in 30 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, June 10, 2018.
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Ingredients

YAMS

  • 200g yams, cut into 1cm chips
  • ½ red onion, roughly chopped
  • 1 tsp oil or spray oil

SALAD

  • 1 broccoli, cut into small florets and stalk diced 1cm
  • ½ bag baby spinach
  • 25g raspberry balsamic vinaigrette

FISH

  • 300g market fish
  • 1 egg
  • 50g wholemeal breadcrumbs
  • Zest of ¼ lime
  • 1 tsp oil or spray oil

TO SERVE

  • 50g basil tofu drizzle
  • ¼-½ lime, cut into wedges

Steps

  1. Preheat oven to 230ºC. Bring a medium pot of salted water to the boil. Line an oven tray with baking paper.
  2. Prep & cook yams. Toss yams and onion on prepared tray with oil and season. Roast for 20-25 minutes, until tender and lightly golden.
  3. Prep & cook broccoli. Cook in pot of boiling water for 2-3 minutes, until tender with a bite. Drain, rinse under cold water and leave to drain well.
  4. Prep & cook fish. Pat fish dry and remove any remaining scales or bones, and cut any larger fillets in half. Whisk egg in a bowl and mix breadcrumbs and lime zest in another bowl. Dip fish into egg, shaking off excess, then add to breadcrumbs and turn to coat. Set aside.
  5. Heat oil in a large, non-stick fry-pan on medium heat. Cook fish for 1-2 minutes each side (depending on thickness), until just cooked through. Reduce heat if crumb starts to burn. Season fish when cooked.

Nutritional Information

Energy 1854 kj
443 kcal
Protein 46.3g
Carbohydrate 29.9g
Fat 13.5g