

Pan-fried fish with lemon-dressed greens
(at time of publication)
Ingredients
- 750g new potatoes
- 1 head broccoli, broken in florets
- 2 courgetteszucchini, summer squashX, halved then sliced
- 2 cups baby spinach
- 4 x 150g snapper steaks
- pinch salt and pepper or ¼ teaspoon chilli flakes
- spray oil
- Lemon dressing
- 1 teaspoon capers
- 2 anchovies, drained, chopped
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- ⅓ cup fresh parsley, chopped
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Instructions
1 Boil potatoes until tender. Meanwhile, blanch or steam broccoli and courgettes. Transfer greens to a large salad bowl and add spinach. Toss. Mix dressing ingredients in a processor. Season with pepper. Add to vegetables. Gently toss.
2 Pat fish dry. Season. Heat a non-stick pan with a little oil spray until hot. Add fish. Cook for a few minutes.
3 Turn over and cook for a few more minutes until base and sides of fish become white (see How to cook fish ADD LINK /articles/2015/january/how-to-cook-fish for more information).
4 Drain potatoes. Serve fish with dressed greens, potatoes and a lemon wedge if preferred.
Variations
For a cheaper option, use tarakihi fillets.
HFG tip
See How to cook fish for more cooking techniques and recipe ideas.
Nutrition Info (per serve)
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Calories 468cal
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Kilojoules 1960kJ
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Protein 41g
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Total fat 17g
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–Saturated fat 3g
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Carbohydrates 35g
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–Sugars 5g
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Dietary fibre 9g
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Sodium 410mg
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Calcium 130mg
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Iron 4mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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