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
-
–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.
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.