Pan-fried lemon gurnard with parsley potato salad
Serves: 4
Time to make: 30 mins
Total cost: $22.80 / $5.70 per serve
(at time of publication)
Ingredients
- 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
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Instructions
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 301cal
-
Kilojoules 1260kJ
-
Protein 39g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 25g
-
–Sugars 4g
-
Dietary fibre 7g
-
Sodium 190mg
-
Calcium 100mg
-
Iron 3.5mg
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.
