Baked fish with roasted kumara and creamy caper sauce

The salty, spiky capers add contrast to the sweetness of the earthy roasted kumara in this dish.

Serves: 1

Time to make: 25 mins

Ingredients

More weights & measures

1 small purple kumarasweet-potatoX, cut in chunks
spray oil
150g firm white fish fillet, eg tarakihi, dory
¼ teaspoon curry powder
1 spring onion, sliced
1 courgettezucchiniX, sliced
¼ cup frozen edamame beans, defrosted
1 lemon
Sauce
2 tablespoons low-fat plain yoghurt
1 teaspoon capers, chopped squeeze lemon juice (use ¼ of lemon from fish)
black pepper to taste

Instructions

Stay Awake

1 Preheat oven to 200°C. Line an oven tray with baking paper. Place kumara on tray and spray with oil. Bake for 15–20 minutes.

2 10 minutes into kumara cooking time add fish to the tray and sprinkle over curry powder. Return to oven for 5–10 minutes until just cooked through.

3 In a bowl, combine sauce ingredients and set aside. Spray a pan with oil and set over a high heat. Add spring onion, courgette and edamame and cook, stirring, for 2–3 minutes. Squeeze over lemon juice and season with black pepper.

4 Serve vegetables, kumara and fish with sauce on the side, and lemon wedges to garnish.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 397 cal

Kilojoules 1660 kJ

Protein 38 g

Total fat 10 g

Saturated fat 1 g

Carbohydrates 35 g

Sugar 11 g

Dietary fibre 8 g

Sodium 280 mg

Calcium 180 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.