Herb crusted Fish and 3 Veg
This is a feel good meal for all in the family. For the gluten free and low carb folk use the gluten free/low carb bread as an alternative in this recipe. Another option is to use ground cashews or almond flour.
Ingredients
- 3 slices bread [crusts removed, coarsely torn]
- 2 tablespoons fresh parsley [chopped]
- 1 tablespoon fresh chives [chopped]
- 2 teaspoons dried tarragon
- 1 teaspoon fresh dill [chopped]
- 4 white fish fillet [about 200g each - patted dry
- 600 g carrot [peeled, coarsely chopped]
- 450 g broccoli [ends trimmed]
- 100 g green bean [topped]
- 3 tablespoon olive oil
Instructions
- Preheat oven to 200°C. Brush a baking tray with olive oil to lightly grease. Place the bread, parsley, chives, tarragon and dill in the bowl of a food processor and process until finely chopped. Transfer to a large plate.
- Press both sides of the fish into the parsley mixture to coat. Place on the prepared tray. Bake for 12 minutes or until the fish flakes easily when tested with a fork in the thickest part.
- Meanwhile, cook the carrot in a saucepan of boiling water for 10 minutes or until tender. Use a slotted spoon to transfer to a heatproof bowl. Add the broccolini and beans to the same saucepan and cook for 3 minutes or until bright green and tender crisp. Drain.
- Use a fork to coarsely mash the carrot.
- Plate and serve your meal: Place carrots at the bottom of the plate, top with herbed fish. Serve with steamed broccoli and beans on the side. Drizzled with extra virgin olive oil. Sprinkle with salt to taste.
Nutrition
Sodium: 147mgSugar: 9gFiber: 8gPotassium: 1023mgCalories: 217kcalMonounsaturated Fat: 8gPolyunsaturated Fat: 2gSaturated Fat: 2gFat: 12gProtein: 6gCarbohydrates: 26g
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