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May 23, 2022 Diet & Nutrition Movement & Exercise Recipes Wellness Tips amcadmin 6,767 views

Steamed Fish with Orange, Fennel and Roast Vegetable Salad


150 g broad beans, frozen or fresh

1 tbsp of olive oil

1 leek, medium sized halved lengthways and finely sliced

1 tsp of fennel seeds

1½ carrots, medium sized coarsely grated

3 cups of carrot, chopped

2 cups of pumpkin chopped

2 garlic cloves, crushed

400 g of white fish, skin and bones removed

Zest of 1 orange

1 tbsp Italian parsley, chopped

120 mL white wine or fish/ vegetable stock

2 medium oranges, peeled and pith removed

2 tbsp of capers, drained

1 fennel bulb, trimmed and finely sliced

1 tbsp of white balsamic vinegar,

1 Italian parsley bunch

Preheat the oven to 180°C. Place the chopped carrot and pumpkin on a tray and roast for 30 minutes or until cooked through. Place to the side and allow to cool.

Blanch the broad beans in a large saucepan of boiling water for 2 minutes or until tender. Transfer to a bowl of iced water to cool, then drain, peel and set aside. Cook the leek and fennel seeds in a frying pan with the olive oil over medium heat for 3 to 4 minutes until the leek begins to soften. Add the grated carrot and garlic, and cook for 3 to 4 minutes until soft, then remove from the heat and season with salt and pepper.

Cut eight lengths of foil about 40 cm long and place two pieces on top of each other. Fold in three sides, leaving one long side open. Repeat with remaining foil, then place the parcels on a large baking tray.

Divide the leek and carrot mixture among the parcels and lay a piece of fish on top of each pile. Scatter over the broad beans, orange zest and parsley and season to taste.

Pour a quarter of the stock or wine into each parcel, then fold the open end over a few times to seal tightly. Cook in the oven for 12 to 14 minutes. Remove from the oven and check that the fish is cooked through: if not, reseal and cook for another 2 to 3 minutes before checking again.

Meanwhile, for the salad, segment the oranges by holding them over a bowl and using a small, sharp knife to cut the flesh away from the inner membrane, letting the segments and any juice fall into the bowl. Add the roasted vegetables, capers and fennel and toss to combine. Add the vinegar and parsley, season to taste with salt and pepper, and toss to combine.


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