Crumbed Fish & Kūmara Chip Bake
Feeling like fish and chips? Try making our healthy alternative, Crumbed Fish and Chip Bake. The perfect meal any day of the week, and the kids will love it.
Recipe Tip Homemade oven-baked fish and chips are a healthier alternative to your usual takeaways with less
Ingredients
- 500 grams kūmara, peeled, cut into 1cm wedges
- 2 courgettes, cut into wedges
- 3 lemons, zest and juice
- 2/3 cup panko breadcrumbs
- 1/2 cup grated parmesan
- 1 tablespoons parsley, chopped
- 1/3 cup aioli
- 2 tablespoons gherkins, finely chopped
- 1 tablespoons capers, drained, chopped
- 450 grams white fish fillets
- 1/4 cup olive oil
- 1 pinch salt
- 1 pinch pepper
- 500 grams kūmara, peeled, cut into 1cm wedges
- 2 courgettes, cut into wedges
- 3 lemons, zest and juice
- 2/3 cup panko breadcrumbs
- 1/2 cup grated parmesan
- 1 tablespoons parsley, chopped
- 1/3 cup aioli
- 2 tablespoons gherkins, finely chopped
- 1 tablespoons capers, drained, chopped
- 450 grams white fish fillets
- 1/4 cup olive oil
- 1 pinch salt
- 1 pinch pepper
- Step 1 of 6Preheat oven to 220°C (200°C fan-forced). Line a large oven tray with baking paper.
- Step 2 of 6In a bowl, toss kūmara and courgette in 1 tablespoon of the oil. Cut 2 lemons into wedges. Arrange kūmara and courgette in a single layer on the tray with lemon wedges. Season with salt and pepper, and roast for 20 minutes, or until starting to brown.
- Step 3 of 6In a small bowl, combine breadcrumbs, Parmesan, parsley and remaining oil. Mix well and season.
- Step 4 of 6Reduce oven to 200°C (180°C fan-forced) and take vegetables out of the oven. Add fish to tray. Spread each with 1 tablespoon of aioli, then press crumb mixture onto fish.
- Step 5 of 6Place tray back in oven and bake for a further 5-6 minutes, or until fish is just cooked through and the crumb is golden.
- Step 6 of 6Zest and juice the remaining lemon. In a small bowl, combine extra parsley, lemon zest and juice, gherkins and capers.
Method
- Step 1 of 6Preheat oven to 220°C (200°C fan-forced). Line a large oven tray with baking paper.
- Step 2 of 6In a bowl, toss kūmara and courgette in 1 tablespoon of the oil. Cut 2 lemons into wedges. Arrange kūmara and courgette in a single layer on the tray with lemon wedges. Season with salt and pepper, and roast for 20 minutes, or until starting to brown.
- Step 3 of 6In a small bowl, combine breadcrumbs, Parmesan, parsley and remaining oil. Mix well and season.
- Step 4 of 6Reduce oven to 200°C (180°C fan-forced) and take vegetables out of the oven. Add fish to tray. Spread each with 1 tablespoon of aioli, then press crumb mixture onto fish.
- Step 5 of 6Place tray back in oven and bake for a further 5-6 minutes, or until fish is just cooked through and the crumb is golden.
- Step 6 of 6Zest and juice the remaining lemon. In a small bowl, combine extra parsley, lemon zest and juice, gherkins and capers.
Nutrition per serving
2007 Kilojoules
Protein27 grams
Fat25 grams
Carbs35 grams
Sugars16 grams
Dietary and nutritional info supplied by NZ Nutrition Foundation
Method
- Step 1 of 6Preheat oven to 220°C (200°C fan-forced). Line a large oven tray with baking paper.
- Step 2 of 6In a bowl, toss kūmara and courgette in 1 tablespoon of the oil. Cut 2 lemons into wedges. Arrange kūmara and courgette in a single layer on the tray with lemon wedges. Season with salt and pepper, and roast for 20 minutes, or until starting to brown.
- Step 3 of 6In a small bowl, combine breadcrumbs, Parmesan, parsley and remaining oil. Mix well and season.
- Step 4 of 6Reduce oven to 200°C (180°C fan-forced) and take vegetables out of the oven. Add fish to tray. Spread each with 1 tablespoon of aioli, then press crumb mixture onto fish.
- Step 5 of 6Place tray back in oven and bake for a further 5-6 minutes, or until fish is just cooked through and the crumb is golden.
- Step 6 of 6Zest and juice the remaining lemon. In a small bowl, combine extra parsley, lemon zest and juice, gherkins and capers.