Flaky fish, tangy feta and only one pan to wash – what’s not to love?
Ingredients
- 6 small beetroot bulbs, trimmed, peeled, halved
- 2 bunches baby carrots, peeled
- 4 (about 200g each) firm white fish fillets
- 30g (1/3 cup) dried breadcrumbs (seasoned)
- 80g low-fat feta, crumbled
- 1/2 cup fresh mint leaves
Method
- Step 1Preheat oven to 200C. Place beetroot and carrots in a large roasting pan. Spray with olive oil. Season. Bake for 40 minutes or until tender. (See note.)
- Step 2Arrange the fish fillets among the vegetables in the pan. Sprinkle the breadcrumbs on top of each fish fillet, pressing firmly to coat. Spray with olive oil. Bake for 15 minutes or until the fish flakes when tested with a fork.
- Step 3Sprinkle the feta and mint over the fish and vegetables.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1475 kj
Energy
5.5g
Fat Total
2g
Saturated Fat
6g
Fibre
57g
Protein
17g
Carbs (total)
All nutrition values are per serve
Notes
Try this: Swap the fish fillets for well-trimmed lamb cutlets and use Kookakrumb Bread Crumbs Herb & Garlic to make the crust. Tricks for tray-baking beetroot: Trim the beetroot leaving 3cm of stem intact. This helps prevent the colour from bleeding out. Wear gloves when peeling beetroot – its juice can stain your hands and clothes. To test if beetroot is tender, insert a skewer into the centre – if the skewer goes in easily, it’s cooked perfectly.
- Author: Michelle Southan
- Image credit: Al Richardson
- Publication: Australian Good Taste
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