Orange-crusted fish

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Orange-crusted fish

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  • 0:10 Prep
  • 0:25 Cook
  • 4 Servings
  • Capable cooks

Featured in
Low kilojoule, Nutrition information

Ingredients

  • 750g chat potatoes, halved
  • olive oil cooking spray
  • 3 slices white bread
  • 1/4 cup fresh parsley, finely chopped
  • 1 orange, rind finely grated
  • 1 red chilli, deseeded, finely chopped
  • 4 white fish fillets
  • 1 bunch asparagus, trimmed
  • green salad, to serve

Method

  • Step 1
    Preheat oven to 200°C. Line a baking tray with baking paper. Place potatoes, cut-side up, onto tray. Spray with oil. Season with salt. Bake for 25 minutes.
  • Step 2
    Process bread in a food processor to fine crumbs. Transfer to a bowl. Stir in parsley, rind and chilli. Season with salt and pepper.
  • Step 3
    Spray fish with oil. Press crumb mixture onto fish. Spray with oil again. Place into oven below potatoes. Cook for 10 to 15 minutes or until fish is cooked through.
  • Step 4
    Cook asparagus in boiling water for 2 minutes or until bright green and tender. Drain. Serve with fish, potatoes and salad.

Nutrition

  • 1298 kj

    Energy

  • 2.2g

    Fat Total

  • 0.3g

    Saturated Fat

  • 5.5g

    Fibre

  • 34.5g

    Protein

  • 32mg

    Cholesterol

  • 234mg

    Sodium

  • 36.6g

    Carbs (total)

All nutrition values are per serve
  • Author: Dixie Elliott
  • Image credit: Mark O'Meara
  • Publication: Super Food Ideas

Source: taste.com.au

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