Herb-crusted fish and crushed carrots

Herb-crusted fish and crushed carrots

(2) Rate it

  • 0:25 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

The vibrant combination of colours, flavours and textures in this quick and easy dish makes it a great all-rounder.

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Nutrition information, Lower cholesterol recipes


  • Olive oil, to grease
  • 3 slices white bread, crusts removed, coarsely torn
  • 2 tablespoons chopped fresh continental parsley
  • 1 tablespoon chopped fresh chives
  • 2 teaspoons chopped fresh tarragon
  • 1 teaspoon chopped fresh dill
  • 4 (about 200g each) firm white fish fillets (such as blue-eye trevalla)
  • 600g carrots, peeled, coarsely chopped
  • 1 bunch broccolini, ends trimmed
  • 100g green beans, topped
  • 1 tablespoon extra virgin olive oil


  • Step 1
    Preheat oven to 200°C. Brush a baking tray with olive oil to lightly grease. Place the bread, parsley, chives, tarragon and dill in the bowl of a food processor and process until finely chopped. Transfer to a large plate.
  • Step 2
    Press both sides of the fish into the parsley mixture to coat. Place on the prepared tray. Bake for 12 minutes or until the fish flakes easily when tested with a fork in the thickest part.
  • Step 3
    Meanwhile, cook the carrot in a saucepan of boiling water for 10 minutes or until tender. Use a slotted spoon to transfer to a heatproof bowl. Add the broccolini and beans to the pan and cook for 1 minute or until bright green and tender crisp. Drain.
  • Step 4
    Use a fork to coarsely mash the carrot. Divide the carrot, broccolini and beans among serving plates. Top with the fish. Drizzle over the extra virgin olive oil to serve.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi


  • 1343 kj


  • 9g

    Fat Total

  • 2g

    Saturated Fat

  • 9g


  • 37g


  • 108mg


  • 309.95mg


  • 9g

    Carbs (sugar)

  • 18g

    Carbs (total)

All nutrition values are per serve
  • Author: Alison Adams
  • Image credit: Rob Palmer
  • Publication: Australian Good Taste

Source: taste.com.au


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