Crumbed Fish and Chip Bake

clock 15 minutes + 25 minutes bowl Serves 4
More Good Health Fish Chip Bake
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Ingredients

  • 1 Tbsp capers, drained, chopped
  • 500g kumara, peeled, cut into 1cm wedges
  • 2 courgettes, cut into wedges
  • 1/4 cup olive oil
  • 3 lemons
  • Salt and pepper, to season
  • 2/3 cup panko breadcrumbs
  • 1/2 cup grated Parmesan
  • 1 Tbsp chopped parsley, plus extra to serve
  • 450g firm white fish fillets
  • 1/3 cup aioli, plus extra to serve
  • 2 Tbsp gherkins, finely chopped
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Method

  • 1. Preheat oven to 220°C (200°C fan-forced). Line a large oven tray with baking paper.

  • 2. In a bowl, toss kumara and courgette in 1 tablespoon of the oil. Cut 2 lemons into wedges. Arrange kumara and courgette in a single layer on the tray with lemon wedges. Season with salt and pepper, and roast for 20 minutes, or until starting to brown.

  • 3. In a small bowl, combine breadcrumbs, Parmesan, parsley and remaining oil. Mix well and season.

  • 4. Reduce oven to 200°C (180°C fan-forced) and take vegetables out of the oven. Add fish to tray. Spread each with 1 tablespoon of aioli, then press crumb mixture onto fish.

  • 5. Place tray back in oven and bake for a further 5-6 minutes, or until fish is just cooked through and the crumb is golden.

  • 6. Zest and juice the remaining lemon. In a small bowl, combine extra parsley, lemon zest and juice, gherkins and capers.

  • Tip:

  • Homemade oven-baked fish and chips are a healthier alternative to your usual takeaways with less

  • fat and salt.

  • PER SERVE

  • • Energy 2007Kj • Protein 27g • Total Fat 25g • Saturated Fat 5g • Carbohydrates 35g • Sugars 16g • Sodium 477mg

  • Dietary and nutritional info supplied by NZ Nutrition foundation

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