Italian Baked Fish
Ready in 30 minutes
• Serves 4-5
This dish most recently appeared in My Gluten Free Bag on Sunday, October 21, 2018.
This dish most recently appeared in My Gluten Free Bag on Sunday, October 21, 2018.
Ingredients
Veggies
- 600g kumara
- 1 brown onion
- 1 capsicum
- 1 courgette
- 1 Tbsp fennel spice blend
Fish
- 450g market fish
- 1 pack tomato pesto
Salad
- 100g feta cheese
- ½ bag baby spinach
Have Handy
- olive oil
- pepper
- salt
Steps
-
Prep and cook veggies Preheat oven to 220oC. Dice kumara and onion 2cm; roughly chop capsicum; slice courgette 1cm. Toss kumara, onion, capsicum and courgette on a lined oven tray with fennel spice blend and a drizzle of oil. Season and bake for 25 minutes, until veggies are cooked through. Turn once during cooking.
-
Prep fish Pat fish dry and remove any scales and bones. Cut larger pieces in half. Season and spread with tomato pesto. For fussier foodies, leave pesto off fish and serve on the side.
-
Cook fish When veggies have 6 minutes cook time remaining, lay fish fillets over veggies. Return to oven and cook a further 6-7 minutes, until kumara is tender and fish is just cooked through.
-
Make salad Crumble feta cheese into a large bowl and toss with spinach and a drizzle of olive oil. Season to taste.
-
Serve veggies and fish onto plates, with salad on the side.
Nutritional Information
Energy |
2151 kj 514 kcal |
---|---|
Protein | 29.5g |
Carbohydrate | 40.9g |
Fat | 24.6g |