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
- spray oil
- 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)
-
Calories 411cal
-
Kilojoules 1720kJ
-
Protein 40g
-
Total fat 15g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 5g
-
Dietary fibre 7g
-
Sodium 180mg
-
Calcium 120mg
-
Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
