Fish
Golden crumbed white fish fillets seasoned with lemon zest and parsley. Served with roasted potatoes and a warm carrot, bean and tomato salad.
No Fish option - replacement is chicken tenderloins .
Gluten friendly option - panko crumbs are replaced with quinoa flakes.
No Fish option - replacement is chicken tenderloins .
Gluten friendly option - panko crumbs are replaced with quinoa flakes.
1. Set oven to 220°C. Quarter potatoes and place on a lined oven tray with halved tomatoes on the side. Toss with 1 tbsp oil, 1 tsp oregano, salt and pepper. Roast for 25 minutes, or until potatoes are tender and golden.
2. Slice carrots into rounds, trim and cut beans into thirds. Add to a large frypan with 1-2 tbsp oil/butter and 2 tbsp water. Cover and steam over medium heat for 2-3 minutes. Transfer to a serving dish.
3. Combine panko crumbs with 2 tbsp finely chopped parsley and 1 tsp grated lemon zest. Season with salt and pepper.
Whisk 1 egg.
4. Cut fish into fingers. Reheat frypan with 2 tbsp oil over medium heat.
Dip fish into egg wash then press into crumbs to coat. Add straight into pan and cook for 3-4 minutes on each side, or until cooked through and golden.
5. Add roasted tomatoes to green beans and carrots. Toss with feta cheese and 1 tsp vinegar. Season with salt and pepper to taste.
6. Serve fish fingers and roasted potatoes with a side of vegetables. Wedge lemon and serve on the side along with mayonnaise for dipping.
Notes:
No Fish option - replacement is chicken tenderloins.
Crumb according to recipe instructions. Increase cooking time to 4-5 minutes on each side, or until cooked through.
Gluten friendly option - panko crumbs are replaced with quinoa flakes.
2. Slice carrots into rounds, trim and cut beans into thirds. Add to a large frypan with 1-2 tbsp oil/butter and 2 tbsp water. Cover and steam over medium heat for 2-3 minutes. Transfer to a serving dish.
3. Combine panko crumbs with 2 tbsp finely chopped parsley and 1 tsp grated lemon zest. Season with salt and pepper.
Whisk 1 egg.
4. Cut fish into fingers. Reheat frypan with 2 tbsp oil over medium heat.
Dip fish into egg wash then press into crumbs to coat. Add straight into pan and cook for 3-4 minutes on each side, or until cooked through and golden.
5. Add roasted tomatoes to green beans and carrots. Toss with feta cheese and 1 tsp vinegar. Season with salt and pepper to taste.
6. Serve fish fingers and roasted potatoes with a side of vegetables. Wedge lemon and serve on the side along with mayonnaise for dipping.
Notes:
No Fish option - replacement is chicken tenderloins.
Crumb according to recipe instructions. Increase cooking time to 4-5 minutes on each side, or until cooked through.
Gluten friendly option - panko crumbs are replaced with quinoa flakes.
baby potatoes 1kg
cherry tomatoes 1 punnet
carrots 2
green beans 1/2 punnet
panko crumbs 100g
parsley 1/3 bunch
lemon 1
white fish fillets 2 packets
marinated feta cheese 1/2 tub
From your pantry:
oil/butter (for cooking), salt, pepper, dried oregano, mayonnaise, red wine vinegar, egg (1)
cherry tomatoes 1 punnet
carrots 2
green beans 1/2 punnet
panko crumbs 100g
parsley 1/3 bunch
lemon 1
white fish fillets 2 packets
marinated feta cheese 1/2 tub
From your pantry:
oil/butter (for cooking), salt, pepper, dried oregano, mayonnaise, red wine vinegar, egg (1)
