Photo of Oven-baked coriander fish with spiced potatoes and beans by WW

Oven-baked coriander fish with spiced potatoes and beans

9
6
3
SmartPoints® value per serving
Total Time
35 min
Prep
10 min
Cook
25 min
Serves
4
Difficulty
Moderate
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 potato

600 g, halved

green beans

400 g, trimmed, halved

99% fat-free plain Greek yoghurt

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

Breadcrumbs

50 g, (2/3 cup)

fresh coriander

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.

Notes

SERVING SUGGESTION: Steamed broccoli. TIP: Keep the leftover egg yolk to make a white sauce. Whisk 2 tbs cornflour with 1 cup skim milk and bring to boil. Whisk in the yolk and season to taste.

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