Lemon crusted fish with vegetable bake
This healthy recipe has some great flavours, is simple to make and will feed a hungry family.
SERVES4
TIME TO MAKE1 - 2 hours
MEAL TYPEDinner
TIME TO MAKE1 - 2 hours
MEAL TYPEDinner
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Try making this kumara bake recipe. Follow the steps in the video.
Method
- Preheat oven to 175°C.
- In a bowl, mix the coconut cream, water and stock cube until the stock is dissolved.
- In a roasting dish layer the kūmara, pumpkin and onion.
- Pour the coconut cream mixture over the layered vegetables.
- Cover with aluminium foil, place in oven and bake for 30 minutes.
- Remove the aluminium foil and bake for a further 30 minutes.
- While the vegetables are cooking mix together breadcrumbs, oil, lemon juice and zest and herbs together in a bowl.
- Remove the vegetables from the oven and lay the fish over the top.
- Sprinkle with breadcrumb mixture then return to the oven for another 10-15 minutes or until the fish is cooked and the breadcrumbs are beginning to brown.
- 1/4 cupcoconut cream
- 2 cupswater
- 1stock cube
- 2 largekūmara, washed and sliced
- 1/4pumpkin, peeled and sliced
- 1onion, peeled and sliced
- 1/2 cupdried breadcrumbs
- 1 tbspoil
- 2 tbspolive oil
- 2 tbsplemon juice
- 1 tbsplemon zest
- 2 tbspchopped fresh herbs
- 500 gfish fillets
Per serve
- Energy1417kJ
- Total Fat9.5g
- Saturated Fat3.3.g
- Total Carbohydrate35.2g
- Sugars11.4g
- Dietary Fibre4.4g
- Sodium379mg
Try making this kumara bake recipe. Follow the steps in the video.
Method
- Preheat oven to 175°C.
- In a bowl, mix the coconut cream, water and stock cube until the stock is dissolved.
- In a roasting dish layer the kūmara, pumpkin and onion.
- Pour the coconut cream mixture over the layered vegetables.
- Cover with aluminium foil, place in oven and bake for 30 minutes.
- Remove the aluminium foil and bake for a further 30 minutes.
- While the vegetables are cooking mix together breadcrumbs, oil, lemon juice and zest and herbs together in a bowl.
- Remove the vegetables from the oven and lay the fish over the top.
- Sprinkle with breadcrumb mixture then return to the oven for another 10-15 minutes or until the fish is cooked and the breadcrumbs are beginning to brown.
Ingredients
- 1/4 cupcoconut cream
- 2 cupswater
- 1stock cube
- 2 largekūmara, washed and sliced
- 1/4pumpkin, peeled and sliced
- 1onion, peeled and sliced
- 1/2 cupdried breadcrumbs
- 1 tbspoil
- 2 tbspolive oil
- 2 tbsplemon juice
- 1 tbsplemon zest
- 2 tbspchopped fresh herbs
- 500 gfish fillets
Ingredients
- 1/4 cupcoconut cream
- 2 cupswater
- 1stock cube
- 2 largekūmara, washed and sliced
- 1/4pumpkin, peeled and sliced
- 1onion, peeled and sliced
- 1/2 cupdried breadcrumbs
- 1 tbspoil
- 2 tbspolive oil
- 2 tbsplemon juice
- 1 tbsplemon zest
- 2 tbspchopped fresh herbs
- 500 gfish fillets
Nutrition Facts
Per serve
- Energy1417kJ
- Total Fat9.5g
- Saturated Fat3.3.g
- Total Carbohydrate35.2g
- Sugars11.4g
- Dietary Fibre4.4g
- Sodium379mg
Try making this kumara bake recipe. Follow the steps in the video.
Method
- Preheat oven to 175°C.
- In a bowl, mix the coconut cream, water and stock cube until the stock is dissolved.
- In a roasting dish layer the kūmara, pumpkin and onion.
- Pour the coconut cream mixture over the layered vegetables.
- Cover with aluminium foil, place in oven and bake for 30 minutes.
- Remove the aluminium foil and bake for a further 30 minutes.
- While the vegetables are cooking mix together breadcrumbs, oil, lemon juice and zest and herbs together in a bowl.
- Remove the vegetables from the oven and lay the fish over the top.
- Sprinkle with breadcrumb mixture then return to the oven for another 10-15 minutes or until the fish is cooked and the breadcrumbs are beginning to brown.
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