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Parmesan & Panko Crusted Fish
Parmesan & Panko Crusted Fish

Parmesan & Panko Crusted Fish

with Potato Wedges & Creamed Leek

It’s fish and wedges, but all jazzed up - the parmesan crust not only provides flavour but also keeps your fish lovely and moist, like batter but better! Oh, and the best bit – no seagulls to steal your potato wedges!

Tags:
Low Calorie
Allergens:
Milk
Gluten
Wheat
Fish

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time30 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

400 g

potatoes

1 bunch

thyme

1 block

Parmesan cheese

(Contains: Milk;)

1 unit

lemon

½ packet

panko breadcrumbs

(Contains: Gluten, Wheat; May be present: Soy.)

1 packet

Grenadier Fish

(Contains: Fish;)

2 unit

leek

2 unit

zucchini

1 clove

garlic

1 tub

Philadelphia cream cheese

(Contains: Milk;)

Not included in your delivery

olive oil

Nutritional Values

per serving
Calories1880 kcal
Fat11.6 g
of which saturates6 g
Carbohydrate43 g
of which sugars8.8 g
Protein36.9 g
Sodium315 mg
The average adult daily energy intake is 8700 kJ

Utensils

Baking Paper
Baking Tray
Chopping board
Knife
Grater
Medium Bowl
Zester
Spoon

Cooking Steps

Bake the potatoes
1

Preheat the oven to 220°C/200°C fan-forced. Slice the potato (unpeeled) into 1 cm thick wedges. Pick the thyme leaves. Add the potato wedges and 1/2 the thyme to an oven tray lined with baking paper. Drizzle with olive oil, season with a pinch of salt and pepper and toss to coat. Bake for 25-30 minutes, or until tender.

Make the parmesan crumb
2

While the potatoes are cooking, finely grate the Parmesan cheese. Zest the lemon and slice into wedges. In a medium bowl, combine the Parmesan, panko breadcrumbs (use suggested amount), the remaining thyme leaves, a large pinch of lemon zest and a good drizzle of olive oil and mix well.

Bake the fish
3

Place the grenadier fillets on a second oven tray lined with baking paper and season both sides with salt and pepper. Drizzle with olive oil and spoon over the Parmesan crumb. Bake the fish on the top rung of the oven for 10-12 minutes, or until the crust is golden brown and the fish is cooked through. TIP: Fish is cooked through when the centre turns from translucent to white.

Prep the veggies
4

While the fish is cooking, finely slice the leek. Slice the zucchini into half-moons. Peel and crush the garlic.

Cook the creamy greens
5

Heat a drizzle of olive oil in a large frying pan over a medium-high heat and add the leek and zucchini. Cook for 5 minutes, or until softened. Add the garlic and cook for 1 minute, or until fragrant. Reduce the heat to low and stir through the Philadelphia cream cheese. Season to taste with a pinch of salt and pepper and remove from the heat.

6

Divide the Parmesan and panko crusted fish, creamed greens and potato wedges between plates. Squeeze over the juice from the lemon wedges just before serving.

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