Pan-fried lemon gurnard with parsley potato salad

Author: Rebecca Johnston

Photographer: Carolyn Robertson

Serves: 4

Time to make: 30 mins

Ingredients

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4 medium potatoes, peeled, cut in chunks

1 cup peas, cooked

¼ cup fresh parsley, chopped

1 tablespoon reduced-fat mayonnaise

2 tablespoons plain low-fat yoghurt

spray oil

4 gurnard or tarakihi fillets (125-150g per person)

½ lemon, zest and juice

3 cups broccoli florets, steamed

Instructions

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1 To make potato salad, boil potatoes until cooked but not mushy. Once cooled, place in a medium-sized bowl and combine with peas, parsley, mayonnaise and yoghurt. Fold through carefully so cubes are still intact. Chill until needed.

2 Heat a non-stick frying pan with oil spray. Once hot, place fish in pan and top with lemon zest and lemon juice. Turn and fry each side for 4-5 minutes until fish is thoroughly cooked.

3 Divide potato salad among 4 plates, top with fish fillet and cooked broccoli.

Serving suggestion

Serve with a squeeze of lemon juice, chopped fresh parsley and lemon zest.

Nutrition Info (per serve)

Calories 301 cal

Kilojoules 1260 kJ

Protein 39 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 25 g

Sugar 4 g

Dietary fibre 7 g

Sodium 190 mg

Calcium 100 mg

Iron 3.5 mg

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.