Baked fish with citrus-fennel sauce and parsnip mash
- 5 cups peeled and roughly chopped parsnips
- 2 fennel bulbs, finely shaved (reserve green tips/fronds for serving)
- 1 lemon, zest and juice
- 2 tablespoons olive oil
- 600g white fish fillets (approx 4 small fillets), such as gurnard, tarakihi, snapper
- 1 orange, zest and flesh
- 1 teaspoon fennel seeds
- ½ cup orange juice
- 2 tablespoons reduced-fat olive oil spread
- 2 cloves garlic, crushed
- fresh parsley, to serve (optional)
1 Preheat oven to 200°C and line a baking tray with baking paper.
2 In a large pot of salted water, place parsnips. Bring to the boil and cook for 10-12 minutes or until tender.
3 Meanwhile, in a bowl, place fennel, lemon juice and zest and 1 tablespoon of the oil. Season to taste and set aside.
4 Place fish on prepared tray and spray with a little cooking oil. Sprinkle orange zest over each fish fillet and season with a little black pepper. Place in oven and cook for 10 minutes, or until cooked through (this depends on fillet size).
5 Peel and carefully segment the orange. Heat a frying pan over medium-high, add fennel seeds and cook until fragrant. Add orange juice, bring to the boil, then slowly add spread, a little at a time, whisking constantly. Reduce heat and add orange segments and fennel fronds. Keep warm until ready to serve.
6 When parsnip is cooked through, drain and return to saucepan to dry out a little. Add garlic and remaining olive oil and mash until smooth, a hand wand is good for this.
7 Divide mash among 4 plates. Place fish on top and serve with fennel and citrus sauce. Garnish with fresh parsley or extra fennel fronds, if desired.
Nutrition Info (per serve)
Total fat 15g
–Saturated fat 3g
Dietary fibre 12g
Make it low FODMAP: Substitute garlic with a drizzle of garlic-infused oil and use freshly squeezed orange juice. Limit fennel bulb to ½ cup per serve.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
Get the latest recipes, health news, expert nutrition tips & more…
Your privacy is important to us