Cashew Crumbed Fish with Roast Veg and Potato Mash
Ready in 35 minutes
• Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, June 24, 2018.
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, June 24, 2018.
Ingredients
Veggies
- 2 carrots
- 1 beetroot
- 1/3 bag baby spinach
Mash
- 600g potatoes
- 1 Tbsp butter
- ¼ cup milk
- ¼ tsp salt
Crumbed Fish
- Zest of 1 lemon (optional)
- ½ cup panko breadcrumbs
- 30g chopped cashew nuts
- ¼ tsp salt
- 2 Tbsp melted butter
- 450g market fish
To Serve
- 40g sundried tomato pesto (optional, adults)
- ¼ cup mayonnaise
- 1 lemon, cut into wedges (optional, adults)
Steps
-
Preheat oven to 220°C. Bring a large pot of salted water to the boil. Line two oven trays with baking paper. Peel and dice carrots and beetroot 2cm. Place on first prepared tray with a drizzle of oil and season. Bake for about 25 minutes or until tender and golden, turning veggies halfway through.
-
While veggies are cooking, peel and dice potatoes 2cm. Add to pot of boiling water and cook for 12-15 minutes until very soft. Drain and mash with butter, milk and salt until smooth. Season to taste.
-
In a medium bowl, mix all crumbed fish ingredients (except fish). Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half, season with salt and lay in a single layer on second prepared tray. Drizzle with olive oil and sprinkle crumb mixture evenly over fillets, pressing down lightly to coat.
-
When veggies have 8 minutes cook time remaining, bake fish (on rack above vegetables) for 7–8 minutes, depending on thickness, until just cooked through and crumb is golden.
-
In a small bowl, mix sundried tomato pesto with mayonnaise. Remove vegetables from oven and toss through spinach. Season to taste.
-
To serve, divide fish, mash and veggies between plates. Squeeze over lemon (if using). Serve with a dollop of sundried tomato mayonnaise (if using).
Nutritional Information
Energy |
2070 kj 495 kcal |
---|---|
Protein | 28.4g |
Carbohydrate | 34.8g |
Fat | 26.1g |