Herbed fish parcels with kumara wedges and coleslaw

This light fish meal is a healthier take on fish and chips, using sweet potato/kumara chips instead of regular potato chips.

Serves: 4

Time to make: 1 hr 10 mins

Hands-on time: 30 mins

Ingredients

More weights & measures

600g kumarasweet-potatoX, peeled and cut in wedges

spray oil

1 teaspoon Cajun spice mix

4 × 150g white fish fillets

2 teaspoons dill, chopped

1 lemon, 2 teaspoons lemon rind, finely grated

freshly ground black pepper, to taste

Coleslaw

500g cabbage, finely shredded

2 carrots, grated

1 red onion, finely chopped

½ cup flat-leaf parsley, chopped

2 tablespoons reduced-fat mayonnaise

4 tablespoons lemon juice

Instructions

Stay Awake

1 Preheat oven to 200°C and line a large baking tray with non-stick baking paper.

2 Spray kumara wedges lightly with oil and sprinkle with Cajun spice mix. Toss to coat. Arrange in a single layer on prepared tray and bake for 25 minutes.

3 Meanwhile, tear 4 squares of non-stick baking paper. Place a fish fillet on each sheet and sprinkle with dill and lemon rind. Season with pepper. Fold and wrap baking paper securely to enclose fish then place on a baking tray. Add to oven and cook for 15 minutes (so kumara cooks for 40 minutes in total).

4 To make coleslaw, combine cabbage, carrots, onion and parsley in a large bowl. Add mayonnaise and lemon juice. Toss to combine. Serve coleslaw with fish and wedges.

Variations

Make it gluten free: Use gluten-free varieties of Cajun spice mix and mayonnaise.

Nutrition Info (per serve)

Calories 409 cal

Kilojoules 1710 kJ

Protein 35 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 19 g

Dietary fibre 9 g

Sodium 240 mg

Calcium 150 mg

Iron 3 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.