Flourish Health & Wellbeing Magazine May 25 - Flipbook - Page 33
1. Cook sweet potato
Preheat the oven to 220C, fan-forced. Line an
oven tray with baking paper. Peel the sweet
potatoes and cut into 3cm chunks. Put the
sweet potato in a medium saucepan, cover
with cold salted water and bring to the boil.
Reduce the heat to medium and cook for 1214 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 stem
into 1cm chunks, then cut the head 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 half the lemon, then juice the half. 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 2 tsp 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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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, 2
tsp lemon juice and 2 tsp extra virgin olive
oil and toss to coat.
6. Mash sweet potato
Mash the sweet potato un琀椀l smooth. Add 2
tsp 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.
