

Fish parcels with white beans
Ingredients
- 700g orange kumarasweet-potatoX, peeled, cut in 2cm chunks
- spray oil
- 2 lemons, thinly sliced
- 400g can cannellini beans, drained, rinsed
- 4 x 150g fillets fresh hoki or other firm white fish
- 2 large tomatoes, diced
- 1 tablespoon baby capers, drained, rinsed
- ¼ cup white wine
- freshly ground black pepper
- fresh basil, to serve
- 4 cups mixed salad greens with dressing: 2 tablespoons balsamic vinegar and 1 tablespoon olive oil, blended
- lemon wedges, to serve
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Instructions
1 Preheat oven to 180°C and line a large baking tray with baking paper. Place kumara on prepared tray and spray lightly with oil. Roast for 25 minutes or until golden.
2 Meanwhile, cut 4 x 40cm-long pieces of tinfoil and spray each lightly with oil. Place 3 lemon slices slightly overlapping, into the centre of each tinfoil piece. Top each with one-quarter of the cannellini beans and then 1 fish fillet. Sprinkle each with one-quarter of the tomatoes, capers and wine. Season with pepper. Wrap tinfoil to make a fish parcel.
3 Place fish parcels on a second baking tray. Bake for 12-15 minutes or until fish is just cooked through and flakes easily with a fork. Transfer fish and beans from parcel to serving plates. Garnish with basil. Serve with the kumara, salad and a lemon wedge on the side.
Variations
Replace cannellini beans with canned butter beans or chickpeas.
Nutrition Info (per serve)
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Calories 516cal
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Kilojoules 2160kJ
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Protein 38g
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Total fat 14g
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–Saturated fat 2g
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Carbohydrates 55g
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–Sugars 11g
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Dietary fibre 10g
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Sodium 420mg
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Calcium 130mg
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Iron 4mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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