Baked Herbed Fish & Courgettes

Name: Baked Herbed Fish & Courgettes
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
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

15 minutes + 15 minutes

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