Herb-coated hoki

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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A super healthy, herb-coated Hoki fish recipe, packed full of flavour and ready in just in 30 minutes. This golden crumbed fish is ideal for lunch or dinner all year round and can be easily be made gluten free.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

525g frozen hoki fillets, thawed

1 lemon, zest and juice

¾ cup breadcrumbs

¼ teaspoon lemon pepper seasoning

3 tablespoons pesto

¼ cup walnuts, finely chopped

3 tablespoons fresh parsley

8 cloves garlic

olive spray oil

To serve

4 cups mashed potato

4 cups lettuce, shredded

1 cup cherry tomatoes

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Instructions

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1 Preheat oven to 190ºC. Place fish on a foil-covered tray. Squeeze lemon juice over each piece of fish. Mix crumbs together
with seasoning, pesto, walnuts, lemon zest and parsley. Press down lightly into fish pieces.

2 Add garlic to baking tray. Spray each fillet and garlic with a little oil. Cook in oven for 20-25 minutes until fish is tender and golden and garlic is soft to touch.

3 Serve fish with mashed potato flavoured with roasted garlic flesh, lettuce and tomatoes.

HFG tip

DIY breadcrumbs are a great way to use stale bread. Place some day- or two-day-old bread in a processor and process into fine crumbs.

Nutrition Info (per serve)

Calories 461cal

Kilojoules 1930kJ

Protein 32g

Total fat 22g

–Saturated fat 4g

Carbohydrates 35g

–Sugars 4g

Dietary fibre 6g

Sodium 430mg

Calcium 90mg

Iron 3.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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