The Australian Women's Weekly Healthy Eating by DK

Author:DK
Language: eng
Format: epub
Publisher: DK Publishing

g WHOLESOME DINNERS g CONTENTS

Sweet potato and crumbed fish tray bake

one-pan | prep + cook time 35 minutes | serves 4

PER SERVING | Energy kcals 640 | Carbohydrate 69g of which sugar 23g | Fat 16g of which saturates 5g | Salt 1g plus seasoning | Fibre 13g

White fish is an excellent source of iodine. A 100g portion, for example, provides you with more than a quarter of your daily requirements. Iodized salt (used to supplement dietary iodine) is not common in the UK and so iodine deficiency has re-emerged. Iodine is essential for the production of thyroid hormones that control metabolism.

extra virgin olive oil cooking spray

1kg orange sweet potato, cut into 2cm pieces

400g cherry vine tomatoes

250g snow peas (mangetout), trimmed

1⁄2 cup (40g) flaked almonds

3⁄4 cup (15g) flat-leaf parsley leaves, plus extra sprigs, to garnish (optional)

1 slice of stale wholegrain sourdough bread (80g), well toasted, coarsely torn

4 x 200g skinless firm white fish fillets

1⁄3 cup (95g) Greek-style yogurt

salt and freshly ground black pepper

1 lemon (140g), cut into wedges

cocktail sauce

1⁄2 cup (140g) Greek-style yogurt

2 tbsp lemon juice

2 tsp horseradish cream

extra virgin olive oil, to serve (optional)

1 Preheat the oven to 220°C (200°C fan/425°F/Gas 7). Lightly oil a wire rack with extra virgin olive oil cooking spray; place over a baking tray. Line a second large baking tray with baking parchment.

2 Reserve 3⁄4 cup of the sweet potato for the crumb; spread the remaining sweet potato over the lined baking tray. Spray with the olive oil; season with salt and pepper to taste. Bake the sweet potato for 20 minutes or until golden. Reserve 2 tomatoes for the cocktail sauce; add the remaining tomatoes and snow peas to the tray. Spray with the olive oil; bake for a further 5 minutes.

3 Meanwhile, put the reserved sweet potato in a food processor with the almonds, ½ cup of the parsley leaves, and the toasted bread. Process to form coarse crumbs. Put in a medium bowl; season well with salt and a good grinding of pepper.

4 Place the fish on the prepared oiled rack. Using the back of a spoon, spread 1 tablespoon yogurt evenly over the top of each fish fillet. Press on the crumb mixture; spray with the olive oil. Bake for 12 minutes or until the crumb is golden and the fish is cooked through.

5 Meanwhile, to make the cocktail sauce, finely grate the reserved cherry tomatoes from step 2; place in a bowl with the yogurt, lemon juice, and horseradish cream. Mix well to combine; season with salt and pepper to taste. Drizzle with a little extra virgin olive oil, if you like.

6 Toss the remaining parsley leaves through the roast vegetables; top with the fish. Serve with the cocktail sauce, lemon wedges for squeezing over, and extra parsley sprigs, if you like.

Sweet potato and crumbed fish tray bake

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