FERNWOOD FITNESS - PULSE eMagazine - Issue#14 - Flipbook - Page 37
1. Cook sweet potato
Preheat the oven to 220C, fan-forced.
Line a large oven tray with baking paper.
Peel the sweet potatoes and cut into
3cm chunks. Put the sweet potato in a
large saucepan, cover with cold salted
water and bring to the boil. Reduce the
heat to medium and cook for 12-14 mins
until 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 stems into 1cm chunks, then
cut the heads 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 1 lemon, then juice. 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eshside down, into the seed crumb.
4. Bake fish
Transfer the 昀椀sh to the lined tray, crumbside up. Scatter over any remaining seed
crumb. Drizzle with 1 tbs extra virgin
olive oil. Bake for 6-7 mins until golden
and cooked through. (Cooking time 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.)
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 until the
vegetables are tender. Drain. Return
to the pan. Add the remaining Tuscan
seasoning, 1 tbs lemon juice* and 1 tbs
extra virgin olive oil and toss to coat.
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6. Mash sweet potato
Mash the sweet potato until smooth.
Add 1 tbs extra virgin olive oil and stir
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.
