Mediterranean fish roast
Time to make: 1 hr 20 mins
( Hands-on time: 20 mins )
Total cost: $ 16.80 / $ 4.20 per serve
(at time of publication)
Nutrition Info.(per serve)
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
1/3 cup vegetable stock
550g ling fillets, cut into pieces
4 tablespoons chopped fresh parsley
1/4 cup freshly grated parmesan
1/3 cup wholemeal breadcrumbs
fresh basil leaves, to serve (optional)
Total fat 10g
Saturated fat 3g
Dietary fibre 7g
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.
Make it gluten free: Use gluten-free breadcrumbs and check stock is gluten free.
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