It’s time to start shedding those heavy winter coats and comfort-food cravings and start embracing the warmer months with a light seafood delight.
TAFE NSW Tourism and Hospitality Teacher, Robyn Ward, said this spring recipe was not only delicious but also rich in nutrients.
“It’s healthy, filling and so delightful you’ll feel energised after eating this simple fish dinner,” she said.
“Fish is rich in protein and gives us the Omega-3s we need to support healthy body and brain function.”
Roasted fish with lemon-caper crumb
2 anchovy fillets
1 tablespoon capers
¼ cup olive oil
2 tablespoons finely chopped parsley
20 grams grated parmesan cheese
2 slices of crustless sourdough bread, cut into chunks
18-24 asparagus spears
200g cherry tomatoes
4 thick fillets of fish
1 zest of a lemon
Salt and pepper
1. Preheat oven to 220°C. Place anchovies, capers, lemon zest, oil, parsley and parmesan in a food processor and blitz to a puree.
2. Add bread and pulse mixture several times to form a coarse crumb. Put aside until ready to cook.
3. Cook asparagus in boiling water for one minute. Cool under cold running water and then drain.
4. Place fish, asparagus and cherry tomatoes in a lined baking dish and season with salt and pepper.
5. Sprinkle fish with a little of the crumb mix and spread out the rest in a separate shallow baking dish.
6. Bake fish, asparagus, tomatoes and crumbs until fish is just cooked (about 10 minutes, or longer depending on the thickness of fish). Crumbs should be golden brown and crisp – if required, remove other ingredients and leave crumbs in the oven for an extra minute or two. Serve fish sprinkled with extra crumbs. Serve with asparagus and roasted cherry tomatoes.
For more information about the range of hospitality and commercial cookery courses at TAFE NSW, visit tafensw.edu.au or phone 131 601.