This fresh and healthy fish recipe from My Food Bag will soon become a family favourite.


  • Orange-crusted fish 

  • 500g fish fillets

  • 1 cup panko breadcrumbs

  • 1 tablespoon chopped parsley (optional, adults)

  • 2 tablespoons melted butter

  • 1 tablespoon olive oil

  • 1 teaspoon Dijon mustard

  • Zest of ½ an orange

  • 1 tablespoon orange juice 

  • Roast vegetables     

  • 2 carrots, diced 2 cm

  • 600g sweet potato, scrubbed and diced 2cm

  • 1 tablespoon olive oil

  • 2 teaspoons runny honey

  • 60g baby spinach leaves, finely chopped

  • Orange dressing

  • 3 tablespoon mayonnaise

  • 2 tablespoons orange juice

  • ½ teaspoon balsamic vinegar

  • ¼ teaspoon runny honey


  • 1.

    PREHEAT oven to 220°C/200°C (Fan.) Line two oven trays with baking paper.

  • 2.

    Toss carrot and sweet potato with olive oil and honey on first prepared tray. Season with salt and pepper and bake for about 20 minutes until golden and tender. Turn once during cooking.

  • 3.

    While vegetables cook, prepare fish; pat dry with paper towels and remove any remaining scales or bones. Place on second prepared tray, rub a drizzle of olive oil on each fillet and season with salt. In a medium bowl combine all remaining orange-crusted fish ingredients and mix well. Evenly spread crumb mixture over fish fillets to coat, pressing down with your fingers.

  • 4.

    Bake fish (on higher rack than vegetables) for 6–8 minutes, until?just cooked though (depending on thickness). While fish is cooking, combine all orange dressing ingredients in a small bowl and whisk with a fork.

  • 5.

    Toss spinach through roasted vegetables until wilted. Add 2 tablespoons of orange dressing to roasted vegetables and toss to combine, or leave plain for the kids.

  • 6.

    To Serve, place a piece of orange-crusted fish onto each plate with some roasted vegetables. Drizzle over remaining orange dressing (if using).

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 542kj
  • Fat Total 23g
  • Saturated Fat 6g
  • Protein 30g
  • Carbohydrate 54g
  • Sugar 16g
  • Sodium 281mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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