Fish Shop Crumbed Basa

Name: Fish Shop Crumbed Basa with Broccoli Trees & Sesame Mayo
Total time: 31 min
Yield: 2
Cuisine: Japanese
Ingredients: 280 g Crumbed Basa; 1 sachet Sesame Seeds; 2 Garlic; 1 packet Sesame Dressing; 1 Capsicum; 1 Zucchini; 1 Broccoli; 2 Sweet Potato; 1 drizzle olive oil; 1 cup water; ½ tbs vinegar (white wine or rice wine); ½ tsp sugar; 1 tbs Mayonnaise

with Broccoli Trees & Sesame Mayo

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Turn mealtime into a colourful adventure! Kids can help build their own bowls and enjoy crunchy veggie sticks and broccoli “trees” alongside tasty crumbed fish. It’s fun, hands-on and packed with veggie power!

Due to local availability, the ingredients you receive may be a little different to what's pictured. It'll be just as delicious, just follow your recipe card!.

Tags:

Kid Friendly

Allergens:

Fish

•Gluten

•Soy

•Wheat

•Sesame

•Eggs

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 Time31 minutes

Cooking Time21 minutes

DifficultyEasy

Ingredients

Serving amount

280 g

Crumbed Basa

(Contains: Fish, Gluten, Soy, Wheat;)

1 sachet

Sesame Seeds

(Contains: Sesame; May be present: Almond, Brazil nut, Cashew, Gluten, Hazelnut, Macadamia, Milk, Peanuts, Pecan, Pine nut, Pistachio, Soy, Walnut, Wheat.)

2

Garlic

1 packet

Sesame Dressing

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

1

Capsicum

1

Zucchini

1

Broccoli

2

Sweet Potato

Not included in your delivery

1 drizzle

olive oil

1 cup

water

½ tbs

vinegar (white wine or rice wine)

½ tsp

sugar

1 tbs

Mayonnaise

(Contains: Eggs;)

Nutritional Values

Calories669 kcal

Energy (kJ)2800 kJ

Fat30.8 g

of which saturates7.7 g

Carbohydrate67.3 g

of which sugars23.8 g

Dietary Fibre12.6 g

Protein29.1 g

Cholesterol2 mg

Sodium800 mg

The average adult daily energy intake is 8700 kJ

Cooking Steps

1

• Preheat oven to 240°C/220°C fan-forced. Cut sweet potato into bite-sized chunks.
• Place on a lined oven tray. Drizzle with olive oil, season with salt, sprinkle over sesame seeds and toss to coat.
• Roast until tender, 20-25 minutes.
TIP: If your oven tray is crowded, divide between two trays.

2

• Meanwhile, thinly slice capsicum and zucchini into sticks. Chop broccoli (including stalk!) into small florets. Thinly slice garlic. • In a small bowl, combine sesame dressing and the mayonnaise.

3

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook capsicum and zucchini, until tender, 4-5 minutes. Add garlic and cook, until fragrant, 1 minute. • Transfer to serving bowls, season and cover to keep warm.

4

• While veggies are cooking, add broccoli and a splash of water to a microwave-safe bowl, then cover with a damp paper towel. • Microwave broccoli on high until just tender, 2-4 minutes. • Drain broccoli, then return to the bowl, season and cover to keep warm.

5

• Return frying pan to medium-high heat with enough olive oil to coat the base. • When oil is hot, cook crumbed basa until golden and cooked through, 2-3 minutes each side. • Transfer to a paper towel-lined plate and season with salt.

6

• Slice fish if preferred. • Divide sweet potato, crumbed fish and broccoli trees between plates with garlic veggies. • Serve with sesame mayo. Enjoy!