Pan-fried fish with poached egg on potato rosti
(at time of publication)
- 1 floury potato, grated
- 1 small carrot, grated
- 2 spring onions, finely chopped
- sprinkling of Tuscan seasoning
- spray oil
- Poached egg and fish
- 1 very fresh egg
- dash white wine vinegar or ciderhard ciderX vinegar
- 120g white fish fillet, such as Tarakihi
- 1 ½ cups kale
- 4 cherry tomatoes
- 1 tablespoon balsamic vinegar
- parsley, to serve
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1 Once the potato is grated, wrap in a clean tea towel and squeeze out any excess moisture. Mix rosti ingredients together with Tuscan seasoning.
2 Heat a pan with oil spray. Add rosti mix once the pan is hot. Cook for 4-5 minutes, stirring occasionally. Remove and keep warm.
3 Put egg on to poach and add a dash of vinegar to a pan of steadily simmering water. Break the egg into a cup. Create a gentle whirlpool in the water to help the egg white wrap around the yolk. Slowly tip egg into water, white first. Leave to cook for 3 minutes.
4 Meanwhile, re-spray pan with oil. Add fish and cook until tender, turning once. Add kale with tomatoes, vinegar and a tablespoon of water. Cook for a few minutes until the leaves are just wilted. Remove egg with a slotted spoon.
5 Place rosti on a serving plate with the kale and tomatoes. Top with the fish and poached egg. Serve with fresh chopped parsley.
Make it gluten free: Check Tuscan seasoning is gluten free.
To poach the egg successfully, make sure it is as fresh as possible. Simmer, rather than boil the water.
Nutrition Info (per serve)
Total fat 16g
–Saturated fat 3g
Dietary fibre 8g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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