Crumbed Fish with Kumara chips and Pea-feta Crush
Ready in 35 minutes
• Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, March 3, 2019.
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, March 3, 2019.
Ingredients
Chips
- 200g kumara, cut into chips
- 1 carrot, cut into chips
Fish
- ½ egg, whisked
- 1 pack wholemeal breadcrumbs
- 1 pack market fish, patted dry and large fillets cut in half
Pea-feta Crush
- ½ cup frozen peas
- ½ broccoli, florets and stalk diced 2cm
- 1 Tbsp feta cheese, crumbled
- ½ bunch mint, chopped
- ½ pack baby spinach, roughly chopped
To Serve
- 2 Tbsp lite tartare sauce
Steps
-
Preheat oven to 230�C. Bring a pot of hot salted water to the boil.
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Prep & cook chips. Toss kumara, carrot and ½ tsp oil on a lined tray and season. Bake for 25 minutes, turning once, until tender.
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Prep fish. Place egg in a bowl and breadcrumbs in another. Dip fish into egg, shaking off excess, then add to breadcrumbs and coat. Season.
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Prep pea-feta crush.
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Cook fish. Once chips have 10 minutes cook time remaining, heat ½ tsp oil in a non-stick fry-pan on medium heat. Cook fish for about 2 minutes each side, until cooked through.
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Cook pea-feta crush. Cook peas and broccoli in pot of boiling water for 5-6 minutes, until tender. Drain well and return to pot and crush with a potato masher. Fold through feta, mint and spinach. Season.
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Serve chips and pea-feta crush topped with fish and drizzle over tartare sauce.
Nutritional Information
Energy |
1821 kj 435 kcal |
---|---|
Protein | 42.5g |
Carbohydrate | 31.3g |
Fat | 14.0g |