Herb-crusted fish with broccolini and beans

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

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

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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 411 cal

Kilojoules 1720 kJ

Protein 40 g

Total fat 15 g

Saturated fat 3 g

Carbohydrates 30 g

Sugar 5 g

Dietary fibre 7 g

Sodium 180 mg

Calcium 120 mg

Iron 3.5 mg

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.

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