Swish fish dish sure to im­press

The Advertiser - - BOOMER -

THIS ver­sion of fish and chips is cer­tainly health­ier than the one from your lo­cal fish and chip shop.

Every­thing is oven baked us­ing very lit­tle oil, and the fish and chips are full of flavour and di­etary fi­bre.

Basa is a type of cat­fish that is im­ported from South-East Asia. It’s is high in pro­tein and con­tains heart-healthy omega-3 fatty acids, along with min­er­als like phos­pho­rus, potas­sium and niacin.

BAKED FISH WITH PARMESAN POTATO AND CAR­ROT FRIES

Serves: 2 Prep time: 20 mins Cook­ing time: 30 mins 2 x 150g basa fil­lets 1 clove gar­lic, crushed ½ le­mon, sliced Fresh dill sprigs 2 car­rots, ends trimmed 2 medium pota­toes 2 tsp rice bran oil 1 ½ tbsp parmesan cheese 2 cloves gar­lic, crushed 2 tsp fresh flat-leaf pars­ley 1 cup mixed let­tuce leaves, washed 125g cherry toma­toes, quar­tered ½ le­banese cu­cum­ber, diced Le­mon wedges

Pre­heat oven to 200C (180C fan-forced).

Line a bak­ing tray with foil. Place fish in the mid­dle of the foil and add gar­lic, le­mon slices and dill. Sea­son with freshly ground black pep­per. Fold foil around fil­lets, en­sur­ing it is well sealed.

Place tray in oven and bake for 15-20 min­utes, un­til cooked through.

Mean­while, cut car­rots and pota­toes into ba­tons.

In a bowl, com­bine oil, parmesan, gar­lic, pars­ley and freshly ground black pep­per.

Place fries in the bowl and toss to coat with oil then place on a bak­ing tray lined with non-stick bak­ing pa­per.

Roast for 10 min­utes, turn, then cook for a fur­ther 10 min­utes, un­til cooked through and start­ing to crisp up.

Mean­while, mix salad in­gre­di­ents to­gether and dish on to two plates, with le­mon wedges on the side to use as dress­ing. Add baked fish and fries. Serve. Cook’s note: In­stead of us­ing basa fil­lets, you could use whit­ing or any type of fish you like.

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