- Some broccoli stalks can have a woody outer layer, peel off this tough outer layer as you prepare the broccoli.
- If the spice mix you use includes salt in the ingredient list, avoid adding extra salt too.
- If preferred kale can be used instead of spinach.
- Other veges which work well to roast include cauliflower and parsnips so feel free to mix things up to suit your family’s tastes!
Crumbed fish with roasted vege salad
Roasted seasonal vegetables can be served with almost any meal and are an easy way to boost your fruit and vege intake. Our top tip is to roast a big batch, like in this recipe, so the leftovers can be eaten with another recipe, like the ham and egg pie.
Ingredients
Method
Ingredients
- 500g frozen crumbed fish fillets
- ½ pumpkin, cut into 2cm chunks
- 6 large carrots, cut into small cubes
- 1 large onion, sliced
- 800g kūmara, cut into 1cm chunks
- 2 broccoli, stalk and florets cut into chunks
- 120g baby spinach
- 3 tablespoons oil
- Salt and pepper, to taste
- 1 tablespoon of your favourite spice or spice/herb mix
To serve (optional)
- Your favourite sauce, chutney, preserve, or pickle
* These ingredients are shared with other recipes from the weekly meal planner.
Method
- Heat oven to the temperature suggested on the frozen fish fillet packet. Prepare a large roasting tray for the vegetables and another one for the fish.
- Combine the pumpkin, carrots, onion, kūmara, oil, and seasoning ingredients in a large bowl and toss until the vegetables are coated in oil and seasoning. Transfer into the roasting tray.
- Place the vegetables and fish in the oven at the same time. Cook the fish fillets according to the timing suggested on the packet instructions or until cooked to your liking.
- Check the tenderness of the vegetables as the fish is cooking, add the broccoli when the other vegetables are almost cooked, bake for 5 minutes. Remove from oven and stir through baby spinach.
- Serve the fish fillet with half of the roasted vege salad and top with your favourite sauce, chutney, preserve or pickle if desired.
Skill level: Easy as
Cooking tips
- Keep the remaining roasted vege salad in a sealed container in the fridge for the pie. If you won’t be cooking the ham and egg pie halve the vegetable and seasoning quantities.- Some broccoli stalks can have a woody outer layer, peel off this tough outer layer as you prepare the broccoli.
- If the spice mix you use includes salt in the ingredient list, avoid adding extra salt too.
Adapt it
- For protein substitutions use chicken, beef, lamb, pork, tofu or tempeh. These can be grilled, pan fried, or barbecued.- If preferred kale can be used instead of spinach.
- Other veges which work well to roast include cauliflower and parsnips so feel free to mix things up to suit your family’s tastes!