Baked Herbed Fish & Courgettes

clock 15 minutes + 15 minutes bowl Serves 4
Herbed Fish Tarakhi Courgette Seafod
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Ingredients

  • 1/3 cup basil leaves
  • 1/4 cup parsley leaves
  • 1/4 cup macadamias
  • 1/4 cup panko breadcrumbs
  • 1/4 cup Parmesan, grated
  • 4 x average sized Tarakihi fish fillets, boneless, skin removed
  • 3 courgettes, shaved
  • 1 long red chilli, sliced
  • 1 Tbsp lemon juice
  • 1 Tbsp olive oil
  • Potato wedges, to serve
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Method

  • 1. Preheat oven to 200°C (180°C fan-forced). Line two oven trays with baking paper.

  • 2. In a food processor, pulse the basil, parsley, macadamias, breadcrumbs and Parmesan to form a paste.

  • 3. Place fish fillets on one tray. Press breadcrumb mixture on top to cover.

  • 4. In a bowl, toss courgettes, chilli, lemon juice and olive oil together. Place on second tray.

  • 5. Bake fish and courgette until courgette is tender and fish is cooked through, it will flake easily when tested with a fork.

  • 6. Serve fish with courgette mixture, accompanied by potato wedges, if desired.

  • PER SERVE

  • • Energy 963Kj • Protein 22g • Total Fat 13g • Saturated Fat 3g • Carbohydrates 5g • Sugars 1g • Sodium 140mg

  • Dietary and nutritional info supplied by NZ Nutrition Foundation

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