Mediterranean veggie salad topped with crispy parmesan rosemary Sealord hoki fillets, served on a white plate.

Parmesan & Rosemary Hoki and Mediterranean Veggie Salad

illustration of wave line
  • 55 Mins
  • Serves 2
  • 10 Ingredients

Ingredients

1 pack
Sealord Parmesan & Rosemary Hoki Fillets
2 tbsp Olive Oil
2 tbsp Kumara, cubed
1/2 Red onion, wedges
1 Red capsicum, core removed, diced
1 Courgette, sliced diagonally
1 cup Pumpkin, cubed
2 tbsp Balsamic vinegar
2 tbsp Toasted pumpkin seeds
1/4 cup Basil leaves

 

Directions

Step 1 of 6

Preheat an oven to 180°C. Line an oven tray with baking paper.

 

Step 2 of 6

Place the kumara and pumpkin onto the tray. Drizzle with the oil and place into the oven for 20 minutes.

 

Step 3 of 6

Remove the tray from the oven, and add the red onion, capsicum and courgette. Place the tray back into the oven and continue to cook for a further 20 minutes.

 

Step 4 of 6

Remove the tray from the oven and cool vegetables to room temperature. Toss through the balsamic vinegar.

 

Step 5 of 6

Cook the Sealord Parmesan & Rosemary Ciabatta Crumb Hoki fillets as per the instructions on the box.

 

Step 6 of 6

Serve the fish with vegetable salad, garnished with pumpkin seeds and basil leaves.

Nutritional Information

Per Serving

2210kJ
Energy
0%
25.7g
Protein
0%
40.9g
Carbs
0%
27.8g
Fats
0%

Per 100g

981kJ
Energy
0%
11.3g
Protein
0%
23.7g
Carbs
0%
23.7g
Fats
0%
per serving
per 100g
Energy
2210kJ
981kJ
Protein
25.7g
11.3g
Carbs
40.9g
23.7g
Fats
27.8g
23.7g

*Nutrition figures are averages only