Baked fish with citrus-fennel sauce and parsnip mash
Nutrition Info.(per serve)
- 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)
Total fat 15g
Saturated fat 3g
Dietary fibre 12g
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.
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.
Rate this recipe
0 People Rated This Recipe
- (0 / 5)
Get the latest recipes, health news, expert nutrition tips & more…
Your privacy is important to us