Mediterranean Fish & Roast Pumpkin Salad
with Greens & Balsamic Dressing
Dishes from the Mediterranean are known for being fresh and light, so let’s take a page out of their recipe book and add it to our own archive. Cook up fish in a garlic and herb seasoning, served on top of a roast pumpkin salad, speckled with pumpkin seeds and drizzled in a balsamic and olive oil dressing.
This recipe is under 650kcal per serving and under 30g carbohydrates per serving.
Unfortunately, this week's baby broccoli was in short supply, so we've replaced it with green beans. Don't worry, the recipe will be just as delicious, just be sure to follow your recipe card!
The quantities provided above are averages only.
Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed
Ingredients
1 bag
peeled pumpkin pieces
1 clove
garlic
1 bag
green beans
1 packet
Smooth Dory Fillets
(Contains fish; )
1 sachet
Garlic & Herb Seasoning
1 packet
Pumpkin Seeds (Pepitas)
1 bag
baby spinach leaves
1 packet
Balsamic & Olive Oil Dressing
Not included in your delivery
1
olive oil
Nutrition Values
Utensils
Cooking Steps
• Preheat oven to 220°C/200°C fan-forced. Place peeled pumpkin pieces on a lined oven tray. • Drizzle with olive oil, season with salt and toss to coat. • Spread out evenly, then roast until tender, 20-25 minutes.
• Meanwhile, finely chop garlic. Trim green beans. • Discard any liquid from smooth dory fillet packaging. Slice fish in half crossways to get 1 piece per person. In a medium bowl, gently combine fish, garlic & herb seasoning and a drizzle of olive oil. Set aside. • Heat a large frying pan over medium-high heat. Toast pumpkin seeds, tossing, until golden, 3-4 minutes. Transfer to a small bowl.
• Return the frying pan to medium-high heat with a drizzle of olive oil. Cook green beans until tender, 5-6 minutes. • Add garlic and cook until fragrant, 1 minute. Transfer to a large bowl.
• Return the frying pan to medium-high heat with a drizzle of olive oil. • When oil is hot, cook fish in batches until just cooked through, 5-6 minutes each side. Transfer to a paper towel-lined plate.
TIP: White fish is cooked through when the centre turns from translucent to white. TIP: Add extra oil between batches if needed so the fish doesn't stick to the pan
• To the bowl of green beans, add roasted pumpkin, baby spinach leaves, balsamic & olive oil dressing, a drizzle of olive oil and a pinch of salt and pepper. • Gently toss to combine.
• Divide roast pumpkin salad between bowls. Top with Mediterranean fish. • Garnish salad with toasted pumpkin seeds to serve. Enjoy!