Pan-fried fish with warm potato salad

Photographer: HFG staff

This gluten-free and dairy-free recipe, using new season potatoes, is low-calorie and is a perfect fish and salad marriage.

Serves: 4

Time to make: 30 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

750g new potatoes in their skins, scrubbed and halved if large
2 cups broccoli, cut into florets
2 courgettezucchiniXszucchini, summer squashX, halved and sliced
100g baby spinach
4 x 170g thick skinless white fish fillets
¼ teaspoon chilli flakes
spray oil
For the lemon dressing
1 tablespoon capers
2 anchovies, chopped
2 tablespoons lemon juice, plus wedges to serve
2 tablespoons extra-virgin olive oil
4 tablespoons chopped fresh parsley, plus extra to garnish

Instructions

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1 Cook the potatoes in a medium pan of boiling water for 15 min or until tender. Meanwhile, steam the broccoli and courgettes. Drain the potatoes, then transfer to a large bowl with the steamed broccoli and courgettes. Gently toss through the baby spinach.

2 Whiz the dressing ingredients in a mini food processor or with a hand blender (leave coarse). Season with pepper, then toss with the potatoes and veg. Set aside.

3 Pat the fish dry with kitchen paper, then season with the chilli flakes. Spray a large non-stick frying pan with oil and heat over a medium-high heat. Add the fish and fry for 3 min. Turn and fry on the other side for 2–3 min until cooked through.

4 Divide the salad and fish among 4 bowls, then serve garnished with parsley and lemon wedges.

Nutrition Info (per serve)

Calories 371 cal

Kilojoules 1552 kJ

Protein 40.7 g

Total fat 9.1 g

Saturated fat 1.5 g

Carbohydrates 33.2 g

Sugar 5.5 g

Dietary fibre 9 g

Sodium 315 mg

Calcium 168 mg

Iron 6.3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.