Mediterranean fish roast
Serves: 4
Time to make: 1 hr 20 mins
Hands-on time: 20 mins
Total cost: $16.80 / $4.20 per serve
(at time of publication)
Ingredients
- 600g potatoes, scrubbed and cut into wedges
- 1 (200g) red kumara, scrubbed and cut into wedges
- 1 onion, sliced
- 2 carrots, cut into chunks
- 4 cloves garlic, finely chopped
- 1 teaspoon dried herbs (such as Italian mixed herbs or oregano)
- 3 rosemary sprigs, optional
- 2 tablespoons olive oil
- 1 lemon, cut into wedges
- ⅓ cup vegetable stock
- 550g ling fillets, cut into pieces
- Parmesan crust
- 4 tablespoons chopped fresh parsley
- ¼ cup freshly grated parmesan
- ⅓ cup wholemeal breadcrumbs
- fresh basil leaves, to serve (optional)
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Instructions
1 Preheat oven to 200°C. Place veges in an ovenproof dish with the garlic and herbs. Add oil and half the lemon. Toss to mix. Cook for 35–40 minutes, or until lightly golden, turning once.
2 Top veges with fish, season with remaining lemon and ground black pepper. Pour stock over fish.
3 Mix crust ingredients together and sprinkle over the fish and veg. Cook for a further 15–20 minutes or until fish is tender. Serve with fresh herbs.
Variations
Make it gluten free: Use gluten-free breadcrumbs and check stock is gluten free.
Nutrition Info (per serve)
-
Calories 424cal
-
Kilojoules 1770kJ
-
Protein 35g
-
Total fat 10g
-
–Saturated fat 3g
-
Carbohydrates 45g
-
–Sugars 10g
-
Dietary fibre 7g
-
Sodium 420mg
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Calcium 150mg
-
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.
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© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
