Scallop mash hash

Serves: 4

Time to make: 20 mins

Ingredients

26 scallops
1 lemon, juice
1 tablespoon olive oil
1 red onion, finely sliced
2 spring onions, chopped
1 teaspoon garlic purée
2 cups rocketarugulaX
900g mashed potato
spray oil
2 bunches asparagus

Instructions

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1 Toss scallops in lemon juice and set aside.

2 Heat a non-stick frying pan with oil. Add onions and garlic. Cook until softened. Add rocket and cook for a few minutes until just wilted.

3 Mix into mash. Season with black pepper. Spray pan with a little spray oil. Add mash and cook until lightly golden either side.

4 Heat scallops for a few minutes in another pan or grill. Lightly cook asparagus. Pile hash on individual serving plates. Top with scallops. Serve with asparagus.

Variations

If you don’t like scallops, try this dish with crumbed fish or low-fat sausages instead.

Nutrition Info (per serve)

Calories 373 cal

Kilojoules 1560 kJ

Protein 20 g

Total fat 15 g

Saturated fat 4 g

Carbohydrates 40 g

Sugar 7 g

Dietary fibre 6 g

Sodium 400 mg

Calcium 110 mg

Iron 2 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.