Oven-baked coriander fish with spiced potatoes and beans
3
Points®
Total time: 35 min • Prep: 10 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
Coriander gives this fish dish a big bold hit of flavour and makes it the perfect complement to the spicy potato and green bean side
Ingredients
Baby potatoes
600 g, halved
Green string beans
400 g, trimmed, halved
99% fat-free, plain Greek yoghurt, unsweetened
210 g, (3/4 cup)
Garlic
5 clove(s), crushed
Fresh ginger
1 tbs, grated
Mustard seeds
2 tsp, toasted
Ground turmeric
1 tsp
Cod
600 g, (4x150g fillet) skinless
Dried breadcrumbs
50 g, (2/3 cup)
Fresh coriander
⅓ cup(s), finely chopped plus extra 1/3 cup sprigs to serve
Egg white
1 medium, lightly beaten
Vegetable oil
1 tbs
Oil spray
1 x 3 second spray(s)
Instructions
1
Cook the potato in a large saucepan of boiling salted water for 12 minutes or until tender. Add the beans for the last 3 minutes. Drain and return to the saucepan with the yoghurt, garlic, ginger and spices. Season with salt and freshly ground black pepper and toss to combine.
2
Heat the oil in a large non-stick frying pan over high heat. Cook the potato mixture, stirring once, for 10 minutes or until golden.
3
Meanwhile, preheat the oven to 220°C. Line a baking tray with baking paper. Season the fish with salt and freshly ground black pepper. Combine the breadcrumbs and chopped coriander in a bowl. Place the fish on the prepared tray. Brush the top of each fish fillet with egg white and cover with the breadcrumb mixture, pressing down slightly. Lightly spray with oil and bake for 15 minutes or until the fish flakes easily with a fork and the breadcrumbs are golden.
4
Top the fish with coriander sprigs and serve with the spiced potato and beans.
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