[Handsfree Traybakes] NZ Tandoori-Style Fish Traybake
with Pumpkin & Mint
Calories
:
320 kcalProtein
:
23.7g proteinTotal
:
25 minutesDifficulty
:
EasyAllergens:
- Fish
- Milk
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
2 packet
Potato
1
Courgette
1 packet
Peeled Pumpkin Pieces
280 g
Smooth Dory Fillets
(Contains: Fish; )
1 sachet
Mild North Indian Spice Blend
1 packet
Greek-Style Yoghurt
(Contains: Milk; )
1 packet
Baby Spinach Leaves
1 packet
Mint
Not included in your delivery
1 drizzle
olive oil
1 drizzle
white wine vinegar
Nutrition Values
Calories320 kcal
Energy (kJ)1340 kJ
Fat12.4 g
of which saturates2.4 g
Carbohydrate25.7 g
of which sugars12.7 g
Dietary Fibre4 g
Protein23.7 g
Sodium930 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Cooking Steps
1
- Preheat oven to 240°C/220°C fan-forced.
- Cut potato and courgette into large chunks.
- Place peeled & diced pumpkin, potato and courgette on a lined oven tray.
- Drizzle with olive oil, season with salt and toss to coat.
- Roast until just tender, 10-15 minutes.
TIP: If your oven tray is crowded, divide between two trays.
2
- Meanwhle, remove smooth dory fillets from packaging and pat dry with paper towel.
- In a medium bowl, combine mild north Indian spice blend, a pinch of salt, a dollop of Greek-style yoghurt and a drizzle of olive oil. Add smooth dory, gently turning to coat.
3
- Remove baking tray from oven and place smooth dory on top.
- Bake until fish is just cooked through, a further 10-12 minutes.
TIP: White fish is cooked through when the centre turns from translucent to white.
4
- Divide tandoori-style fish between plates.
- To tray with roasted veggies, add baby leaves and drizzle with white wine vinegar, tossing to combine.
- Divide veggies between plates with fish. Tear over mint leaves to serve. Enjoy!
