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.

Save to favs

Subscribe now in to enjoy this feature

See favs PRINT