Fish fillet with crispy potato scallops
Serves:
1
Time to make:
30 mins (Hands-on time: 10, Cooking time: 20)
Total cost:
$6.34 / $6.34 per serve
(at time of publication)
(at time of publication)
Health information:
Gluten-free (or can be made gluten-free*)
High fibre
Low sodium
Instructions
Instructions and steps:
Step 1 Preheat oven to 200ºC. Place a sheet of foil on a baking tray and cover with a sheet of baking paper. Put fish on baking paper and spoon over pesto. Wrap and bake for 10 minutes.
Step 2 Meanwhile, very thinly slice potato and place, overlapping slightly, on a microwave-safe plate. Cover with plastic wrap and microwave on high for 2 minutes. Spray with oil and cook under a hot grill for 4 minutes until crisp.
Step 3 Prepare SteamFresh vegetables following packet directions. Serve immediately with potatoes and fish.
Variations
Make it gluten-free: Use gluten-free pesto.
About this Recipe
Photography: Ian Wallace
First Published:
May 2010
Rating:
No votes yet
Add your comment
- Log in or register to post comments
- Create a new MyHFG account
- Already a MyHFG member? Log in!
Full ingredient list:
- 120g fillet thick white boneless fish, such as blue eye cod
- 2 tablespoons sun-dried tomato pesto
- 150g potatoes (1 medium)
- cooking oil spray
- 150g packet frozen SteamFresh vegetables
Nutritional information (per serve)
Energy:
1840kJ
Calories:
440cal
Protein:
34g
Fat:
11g
- saturated:
2g
Carbohydrates:
55g
- sugars:
6g
Dietary Fibre:
7g
Sodium:
240mg
Calcium:
90mg
Iron:
4mg
Nutrition information is given per serve
*NS: not specified
