Lemon fish with butter bean mash and parsnip fries
This high-protein, gluten-free fish meal uses John Dory. This fish has white, meaty flesh with a delicate and sweet flavour that is perfect with a squeeze of lemon.
Serves: 4
Time to make: 35 mins
Total cost: $33.12 / $8.28 per serve
(at time of publication)
Ingredients
- 4 parsnips, trimmed, cut in thin strips or wedges
- 1-2 tablespoons olive oil plus spray oil
- 2 shallots, chopped
- 2 fennel bulbs, sliced
- 4 sprigs fresh thyme, stalks removed
- 400g can butter beans, rinsed and drained
- ½ cup skim milk
- 4 x 150g John Dory fillets
- 1 lemon, zest and juice, to serve
- fresh herbs, to serve
Instructions
1 Preheat oven to 200°C. On a baking tray, place parsnips and spray with oil. Cook in oven for 20-25 minutes, until golden, turning halfway through.
2 Meanwhile, in a pan, heat half the oil over medium until hot. Add shallots, fennel and half the thyme. Cook for 5 minutes. Add butter beans and milk. Use a processor or hand blender to whizz until smooth, or mash with a masher. Set aside and keep warm.
3 Rinse fish and pat dry. Toss in lemon zest and remaining thyme leaves. Season.
4 In another pan, heat remaining oil over medium-high. Add fish and cook 2 at a time for 2-3 minutes, turning once.
4 Divide mash among 4 plates. Add parsnip fries and fish. Season with pepper, a squeeze of lemon and top with herbs.
Nutrition Info (per serve)
-
Calories 413cal
-
Kilojoules 1730kJ
-
Protein 40g
-
Total fat 11g
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–Saturated fat 2g
-
Carbohydrates 30g
-
–Sugars 16g
-
Dietary fibre 13g
-
Sodium 200mg
-
Calcium 180mg
-
Iron 2.5mg
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.
Photographer: Bryce Carleton
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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Love John Dory fish – but the recipe also goes well with other firm fish – we tried monkfish and frozen dory and both worked just as well.