Pan-fried fish with lemon-dressed greens
(at time of publication)
- 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
- oil spray
- Lemon dressing
- 1 teaspoon capers
- 2 anchovies, drained, chopped
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- ⅓ cup fresh parsley, chopped
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.
Nutrition Info (per serve)
Total fat 17g
–Saturated fat 3g
Dietary fibre 9g
For a cheaper option, use tarakihi fillets.
See How to cook fish for more cooking techniques and recipe ideas.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
Get the latest recipes, health news, expert nutrition tips & more…
Your privacy is important to us