Lin­seed sesame fish with roast root veg­eta­bles and gre­mo­lata yo­ghurt

Good Health Choices - - Eat Smart -


200g red ku­mara, scrubbed and

diced 2cm

½ beet­root, scrubbed and

diced 1cm

½ parsnip, scrubbed and diced 1-2cm ¾ tsp oil, for cook­ing (or use spray oil) 1 tsp roast veg­etable spice mix

(see recipe right)

½ head broc­coli

1-2 hand­fuls baby sil­ver­beet or baby

spinach leaves


300g skin­less, bone­less, white

fish fil­lets

¾ tsp oil, for cook­ing

(or use spray oil)

2½ tbsp lin­seed sesame crumb

(see recipe be­low)


¼ lemon

¼ clove gar­lic (op­tional)

1½ tsp pars­ley leaves and stalks 1/3 cup nat­u­ral, unsweet­ened,

low-fat yo­ghurt

1 tsp mus­tard (eg Di­jon,



½ lemon


½ tsp pa­prika ½ tsp sumac


1 tbsp sesame seeds

1 tbsp lin­seeds

Pinch of fresh lemon zest

Pinch of ground fen­nel (op­tional)

PRE­HEAT oven to 220°C. Line two oven trays with bak­ing pa­per.

1. Toss ku­mara, beet­root and parsnip with first mea­sure of oil and the roast veg­etable spice mix on first pre­pared tray. Sea­son with salt and pep­per and roast for 15 min­utes to start with. Cut broc­coli into small flo­rets. When veg­eta­bles have been cook­ing for 15 min­utes, add broc­coli to tray and toss. Roast for a fur­ther 10 min­utes, un­til ten­der.

2. While veg­eta­bles are roast­ing, pat fish dry and re­move any re­main­ing scales or bones. Cut any larger fil­lets in half and place on pre­pared tray. Sea­son with salt and pep­per and driz­zle over sec­ond mea­sure of oil. Evenly sprin­kle with lin­seed sesame crumb, push­ing down to ad­here. 3. Pre­pare the gre­mo­lata yo­ghurt.

Zest and juice the ¼ lemon; mince gar­lic (if us­ing); finely chop pars­ley. Place all in a small bowl with yo­ghurt and mus­tard. Sea­son with salt and pep­per and stir well to com­bine.

4. When veg­eta­bles have about 7 min­utes roast­ing time re­main­ing, bake fish (on rack above veg­eta­bles) for 5-7 min­utes (de­pend­ing on thick­ness), un­til cooked through. While fish is cook­ing, cut re­main­ing lemon into wedges and set aside.

5. When veg­eta­bles have fin­ished roast­ing, toss through sil­ver­beet/ spinach leaves on tray to wilt slightly. Trans­fer to a medium-sized bowl and toss with half the gre­mo­lata yo­ghurt. Sea­son to taste with salt and pep­per.

TO SERVE, spoon roast root veg­eta­bles and lin­seed sesame fish onto plates. Dol­lop over re­main­ing gre­mo­lata yo­ghurt. Squeeze a wedge of lemon over fish just be­fore eat­ing.


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