Ready in 40 mins
Serves 4
Ingredients
Kumara
400g kumara, sliced 1cm
1 tsp oil
Gratin
- 1/2 cauliflower, cut into small florets
- 1 broccoli, cut into small florets
- 1 leek, diced 1cm
- 1 tsp oil
- 1 tsp salt
- 1/4 cup water
- 3 tsp cornflour
- 1/2 tsp lemon pepper
- 1 1/2 cup vegetable stock
- 125g lite sour cream
- 1 Tbsp crushed linseeds
- 1 Tbsp crushed sunflower seeds
- 1 Tbsp crushed pumpkin seeds
- 35g grated Parmesan
Fish
- 600g market fish
- 1 lemon, cut into wedges
- 1 tsp oil
Did you know Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.?
Recipe Steps
1. Before you start
Preheat oven to 220°C (or 200°C fan bake). Bring a medium pot of salted water to the boil. Set aside a medium baking dish about 30 x 20cm.
2. Prep & cook kumara
Prep kumara and toss on a lined oven tray with oil. Season with salt and pepper and roast on lower oven rack for 20-25 minutes, until tender.
3. Prep & cook gratin
Prep cauliflower, broccoli and leek. Cook cauliflower in pot of boiling water for 3 minutes. After 3 minutes, add broccoli and cook for a further 3 minutes, until tender. Drain and spread evenly in baking dish. Reserve pot.
4. Finish gratin
Heat oil in reserved pot on medium-high heat. Add leek, salt and water measure, stir and cover with a lid. Cook for 4 minutes, stirring frequently, until tender. Once tender, add lemon pepper and cornflour and cook for 30 seconds. Add stock, bring to a simmer and simmer for 2 minutes, until thickened. Remove from heat and stir through sour cream. Pour sauce over veggies, sprinkle over crushed seeds and Parmesan. Set aside.
5. Prep fish
Pat fish dry and remove any scales or bones. Cut larger fillets in half and season with salt and pepper. Set aside. Prep lemon.
6. Grill gratin
When kumara has cooked, remove from oven and keep warm. Switch oven to high grill. Grill gratin for 3-5 minutes, until golden.
7. Meanwhile, cook fish
Heat oil in a medium non-stick fry-pan on medium-high heat. Cook fish for 2-3 minutes each side (depending on thickness), or until just cooked through. Squeeze lemon juice over fish before serving.
8. Serve
Fish with gratin and kumara.
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This recipe was supplied by My Food Bag, Fresh Start and published with permission.
