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 kumara, 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.
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)
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.
Photographer: Bryce Carleton
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
