UQWellness eMag Nov 25 - Flipbook - Page 21
1. Cook sweet potato
Preheat the oven to 220C, fan-forced. Line
a large oven tray with baking paper. Peel
the sweet potatoes and cut into 3cm chunks.
Put the sweet potato in a large saucepan, cover
with cold salted water and bring to the boil.
Reduce the heat to medium and cook for 12-14
mins un琀椀l tender. Drain and return to the pan.
Cover to keep warm.
2. Prep ingredients
Meanwhile, bring a large saucepan of water to
the boil for the greens. Cut the broccoli stems
into 1cm chunks, then cut the heads into
small 昀氀orets. Discard the tough stems from
the kale and coarsely chop the leaves. Finely
chop the sun昀氀ower seeds. Finely grate the
zest of 1 lemon, then juice. Cut the remaining
lemon into wedges.
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3. Crumb fish
Combine the sun昀氀ower seeds, lemon
zest and half the Tuscan seasoning in a shallow
dish. Season the 昀椀sh with salt and pepper.
Firmly press the 昀椀sh, 昀氀esh-side down, into
the seed crumb.
4. Bake fish
Transfer the 昀椀sh to the lined tray, crumb-side
up. Sca琀琀er over any remaining seed crumb.
Drizzle with 1 tbs extra virgin olive oil. Bake
for 6-7 mins un琀椀l golden and cooked through.
(Cooking 琀椀me may vary depending on the
thickness of the 昀椀llets. To test the 昀椀sh, 昀氀ake
with a fork; if it comes apart easily, it is cooked.)
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6
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5. Cook and season greens
While the 昀椀sh is baking, add
the broccoli and peas to the pan of boiling water
and cook for 3 mins. Add the kale and cook for a
further 1 min or un琀椀l the vegetables are tender.
Drain. Return to the pan. Add the remaining
Tuscan seasoning, 1 tbs lemon juice* and 1 tbs
extra virgin olive oil and toss to coat.
6. Mash sweet potato
Mash the sweet potato un琀椀l smooth. Add 1
tbs extra virgin olive oil and s琀椀r to combine.
Taste, then season with salt and pepper. Divide
the sweet potato mash, 昀椀sh and greens among
plates. Serve with the lemon wedges.
