Pan-fried fish with warm potato salad
This gluten-free and dairy-free recipe, using new season potatoes, is low-calorie and is a perfect fish and salad marriage.
Serves: 4
Time to make: 30 mins
Hands-on time: 10 mins
Ingredients
- 750g new potatoes in their skins, scrubbed and halved if large
- 2 cups broccoli, cut into florets
- 2 courgettes, halved and sliced
- 100g baby spinach
- 4 x 170g thick skinless white fish fillets
- ¼ teaspoon chilli flakes
- spray oil
- For the lemon dressing
- 1 tablespoon capers
- 2 anchovies, chopped
- 2 tablespoons lemon juice, plus wedges to serve
- 2 tablespoons extra-virgin olive oil
- 4 tablespoons chopped fresh parsley, plus extra to garnish
Instructions
1 Cook the potatoes in a medium pan of boiling water for 15 min or until tender. Meanwhile, steam the broccoli and courgettes. Drain the potatoes, then transfer to a large bowl with the steamed broccoli and courgettes. Gently toss through the baby spinach.
2 Whiz the dressing ingredients in a mini food processor or with a hand blender (leave coarse). Season with pepper, then toss with the potatoes and veg. Set aside.
3 Pat the fish dry with kitchen paper, then season with the chilli flakes. Spray a large non-stick frying pan with oil and heat over a medium-high heat. Add the fish and fry for 3 min. Turn and fry on the other side for 2–3 min until cooked through.
4 Divide the salad and fish among 4 bowls, then serve garnished with parsley and lemon wedges.
Nutrition Info (per serve)
-
Calories 371cal
-
Kilojoules 1552kJ
-
Protein 40.7g
-
Total fat 9.1g
-
–Saturated fat 1.5g
-
Carbohydrates 33.2g
-
–Sugars 5.5g
-
Dietary fibre 9g
-
Sodium 315mg
-
Calcium 168mg
-
Iron 6.3mg
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.
Photographer: HFG staff
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
