Fish with cheesy pea mash

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: André Martin

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This fish with cheesy pea mash is the height of comfort food and can easily be made gluten free

Serves: 4

Time to make: 35 mins

Ingredients

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800g potatoes
250g frozen peas
2 tablespoons reduced-fat sour cream
¼ cup grated parmesan cheese (see tips)
black pepper, to taste
olive spray oil
4 firm white fish fillets such as snapper or hoki
4 cups salad greens
½ red onion, sliced
1 lemon, cut in wedges, to serve

Instructions

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1 Boil potatoes for 15 minutes or until tender, adding peas in the last 5 minutes of cooking. Drain and mash. Stir in sour cream and parmesan. Season to taste with pepper. Keep warm.

2 Spray a frying pan with oil and heat over a medium heat. Cook fillets for 4–5 minutes each side. In a serving bowl combine salad greens with onion.

4 Divide mash among serving plates. Top with fish. Serve with salad and lemon wedges.

Variations

Make it gluten free Check parmesan is gluten free

Nutrition Info (per serve)

Calories 409 cal

Kilojoules 1710 kJ

Protein 42 g

Total fat 10 g

Saturated fat 4 g

Carbohydrates 40 g

Sugar 4 g

Dietary fibre 8 g

Sodium 200 mg

Calcium 150 mg

Iron 4 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.

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