Ingredients
Roast veggies
- 800 grams Potatoes
- 1 Carrot
- 1 Parsnip
- 60 mls Milk
- 2 tsps Olive Oil
Cook leek
- 1 Leek
- 2 tsps Olive Oil
- 2 tsps Moroccan seasoning
- 250 mls Chicken stock
- 125 grams Sour cream
Bake fish
- 600 grams Fish fillets skinless, boneless
- 1 Lemon
- 1 cup Panko breadcrumbs
- 2 tsps Olive oil
Instructions
Roast veggies
- Preheat oven to 220°C (or 200°C fan bake). Bring a steamer pot of water to a boil. Set aside a baking dish. Peel and dice potatoes, carrot and parsnip into 2cm cubes. Add to the steamer pot of boiling water and cook for 15-20 mins, until very tender. Drain water and add veggies to the empty pot with milk and oil. Mash until smooth and season to taste with salt and pepper.
Cook leek
- Cut the leek in half lengthways and thinly slice. Heat oil in a frypan on medium-high. Cook leek with Moroccan seasoning and a pinch of salt for about 5 mins, until tender. Add stock and simmer for about 3-4 mins, until slightly reduced. Remove from heat and fold through sour cream. Season to taste with salt and pepper.
Bake fish
- Pat the fish dry and remove any remaining scales and bones. Cut any larger fillets in half and place them in the baking dish. Season with salt and pepper and pour sauce evenly over the fish. Zest lemon then cut it into wedges. Set wedges aside to serve. Combine lemon zest, breadcrumbs, oil and a pinch of salt in a bowl. Sprinkle over fish and sauce. Bake for 8-10 mins, until fish is cooked and breadcrumbs are golden.
To serve
- Divide the mash between plates. Top with fish and serve lemon wedges on the side for squeezing.
Nutrition
Calories: 705kcal | Carbohydrates: 73g | Protein: 49g | Fat: 25g | Saturated Fat: 8g | Cholesterol: 103mg | Sodium: 15157mg | Potassium: 1851mg | Fiber: 9g | Sugar: 19g | Calcium: 273mg | Iron: 5mg
Dietary note: Be sure to check the label and ensure the ingredients match your dietary requirements/preferences.
Ingredients note: Nutritional information is an estimate based on average ingredients by all brands.
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