Herb-crusted fish with broccolini and beans
Serves: 4
Time to make: 20 mins
Total cost: $20.00 / $5.00 per serve
(at time of publication)
Ingredients
- 8 new potatoes (650g)
- 2 tablespoons chopped fresh dill
- 2 tablespoons chopped fresh chives
- 2 tablespoons chopped fresh mint
- 1 tablespoon baby capers, rinsed, finely chopped
- 4 x 150g firm white fish fillets
- oil spray
- 1 bunch broccolini or 2 cups broccoli, trimmed, cut in long florets
- 200g green beans, trimmed
- 150g butter beans, trimmed
- 1 lemon, zest and 1 tablespoon juice
- ¼ cup slivered almonds, toasted
- 2 teaspoons olive oil
Instructions
1 Preheat oven to 160°C. Steam or microwave potatoes until tender. Combine herbs and capers in a shallow bowl. Press both sides of fish fillets into herb mixture.
2 Spray a large frying pan with oil and place over a high heat. Add fish and cook for 1–2 minutes each side until golden. Transfer to a lined baking tray and bake for 5 minutes until cooked through.
3 Meanwhile, steam or microwave broccolini and beans until tender-crisp, adding lemon zest in the last 30 seconds of cooking. Drain well if needed and transfer to a bowl. Add lemon juice, almonds and oil. Toss to combine. Serve fish with steamed potatoes and vegetables.
Nutrition Info (per serve)
Kilojoules 1720kJ
Calories 411cal
Protein 40g
Total fat 15g
–Saturated fat 3g
Carbohydrates 30g
–Sugars 5g
Dietary fibre 7g
Sodium 180mg
Calcium 120mg
Iron 3.5mg
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: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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