Fish Baked on a Bed of Broccoli

    1 hour 5 minutes

    Firm whit fish fillets are oven baked on a bed of fresh broccoli, corn, red capsicum and onion. They are topped with breadcrumbs then cooked until golden brown.

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    Serves: 4 

    • 4 (150g) firm white fish fillets, such as snapper or bream, fresh or frozen and thawed
    • 2 tablespoons fat-free Italian dressing
    • 1 tablespoon fine dried breadcrumbs
    • 1 tablespoon freshly grated Parmesan cheese
    • 1/4 teaspoon paprika
    • 1 tablespoon olive oil
    • 3 cups (230g) broccoli florets
    • 1 cup (180g) frozen corn kernels, thawed
    • 1 red capsicum, cut into thin strips
    • 1 small red onion, thinly sliced
    • 2 tablespoons chopped fresh parsley
    • 1 tablespoon chopped fresh basil, or 1 teaspoon dried basil
    • good pinch of freshly ground black pepper

    Preparation:15min  ›  Cook:50min  ›  Ready in:1hour5min 

    1. Place the fillets in a shallow dish and brush with the dressing. Cover and refrigerate. In a small bowl, combine the breadcrumbs with the Parmesan cheese and paprika.
    2. Preheat the oven to 220 degrees C. Brush four individual ovenproof dishes with oil, or use one 33x23cm ovenproof dish.
    3. In a large bowl, mix together the broccoli, corn, red capsicum, onion, parsley, basil and black pepper. Divide the vegetable mixture evenly among the dishes. Cover with foil and bake for 35–40 minutes or until the vegetables are just tender.
    4. Uncover the dishes and top the vegetables with the fish fillets. Cover again and bake for 8–10 minutes or until the fish is just cooked and still moist in the thickest part.
    5. Uncover the dishes and sprinkle with the breadcrumb mixture. Bake, uncovered, for a further 2–3 minutes or until the topping is golden. Serve immediately.

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