Herb-crusted fish with roasted asparagus

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75
Herb-crusted fish with roasted asparagus

(4) Rate it

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

With fish coated in fresh herbs, and asparagus on the side, this quick-and-easy dish is rich in nutrients and omega-3.

Featured in
Nutrition information, Main recipes

Ingredients

  • 1/2 cup chopped mixed fresh herbs (such as parsley, mint, basil and chives)
  • 2 teaspoons finely grated lemon rind
  • 6 (about 150g each) firm white fish fillets (such as ling or perch)
  • 3 bunches asparagus, woody ends trimmed
  • Olive oil spray
  • Lemon wedges, to serve

Method

  • Step 1
    Preheat oven to 200°C. Combine the herbs and lemon rind on a plate. Lightly press both sides of the fish in the herb mixture to coat.
  • Step 2
    Line 2 baking trays with non-stick baking paper. Place the asparagus, in a single layer, on the lined trays. Spray lightly with olive oil spray. Season with salt and pepper. Roast in oven for 6 minutes or until bright green and tender crisp.
  • Step 3
    Meanwhile, heat a large non-stick frying pan over high heat. Spray lightly with olive oil spray. Add half the fish and cook for 2-3 minutes each side or until the fish is golden and flakes when tested with a fork in the thickest part. Transfer to a plate. Cover with foil to keep warm. Repeat with the remaining fish, reheating and spraying the pan between batches.
  • Step 4
    Divide the asparagus among serving plates. Top with the fish and serve with lemon wedges.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar

Nutrition

  • 561 kj

    Energy

  • 3g

    Fat Total

  • 1g

    Saturated Fat

  • 2g

    Fibre

  • 25g

    Protein

  • 81mg

    Cholesterol

  • 106.96mg

    Sodium

  • 1g

    Carbs (sugar)

  • 1g

    Carbs (total)

All nutrition values are per serve

Notes

Time plan tip: Prepare this recipe to the end of step 1 up to 1 hour ahead. Cover with plastic wrap and store in the fridge. Continue from step 2, 15 minutes before serving. ((( Variation ))) Replace fish with chicken breast fillets. Cook in a frying pan for 2-3 minutes each side, then transfer to a baking tray and bake with asparagus for 10 minutes or until cooked through.

  • Author: Chrissy Freer
  • Image credit: Mark O'Meara
  • Publication: Australian Good Taste

Source: taste.com.au

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