Fish parcels with spiced sweet potato mash

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Fish parcels with spiced sweet potato mash

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  • 0:20 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Here is a complete family meal, including vegetables, that can be on the table in about 35 minutes.

Featured in
Snapper recipes, Nutrition information

Ingredients

  • 1 leek, pale section only, cut into matchsticks, washed, dried
  • 2 green zucchini, ends trimmed, cut into matchsticks
  • 1 fennel bulb, ends trimmed, thinly sliced
  • 1 lemon, rind finely grated, sliced
  • Freshly ground black pepper
  • 4 (about 150g each) firm white fish fillets (such as ling or snapper)
  • 3 (about 750g) orange sweet potatoes (kumara), peeled, cut into 3cm pieces
  • 1 tablespoon skim milk
  • Pinch of ground cinnamon
  • Pinch of salt

Method

  • Step 1
    Preheat oven to 200°C. Cut four 40cm squares from non-stick baking paper.
  • Step 2
    Arrange the leek, zucchini and fennel on 1 half of each sheet of paper. Sprinkle with lemon rind and season with pepper. Top with the fish and lemon slices. Fold the paper in half to enclose filling. Fold edges over to seal parcels. Place the parcels on a baking tray. Bake in preheated oven for 15 minutes or until fish is just cooked through.
  • Step 3
    Meanwhile, place sweet potato in a steamer over a saucepan of simmering water (make sure base of the steamer doesn’t touch water). Steam, covered, for 10 minutes or until tender. Transfer to a heatproof bowl. Use a potato masher to mash until smooth. Add milk, cinnamon and salt, and stir to combine.
  • Step 4
    Place the fish parcels on serving plates and serve immediately with the sweet potato mash.

Nutrition

  • 1345 kj

    Energy

  • 2g

    Fat Total

  • 9g

    Fibre

  • 43g

    Protein

  • 31g

    Carbs (total)

All nutrition values are per serve

Notes

  • Author: Tracy Rutherford
  • Image credit: Mark O'Meara
  • Publication: Australian Good Taste

Source: taste.com.au

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