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

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 courgette, 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

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.

Nutrition Info (per serve)

Kilojoules 1660kJ

Calories 397cal

Protein 38g

Total fat 10g

–Saturated fat 1g

Carbohydrates 35g

–Sugars 11g

Dietary fibre 8g

Sodium 280mg

Calcium 180mg

Iron 3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.