Pan-fried fish with lemon-dressed greens
Serves: 4
Time to make: 30 mins
Total cost: $31.20 / $7.80 per serve
(at time of publication)
Ingredients
- 750g new potatoes
- 1 head broccoli, broken in florets
- 2 courgettes, 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)
-
Calories 468cal
-
Kilojoules 1960kJ
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Protein 41g
-
Total fat 17g
-
–Saturated fat 3g
-
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
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
