Scallop mash hash
Serves: 4
Time to make: 20 mins
Total cost: $16.00 / $4.00 per serve
(at time of publication)
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 rocket
- 900g mashed potato
- oil spray
- 2 bunches asparagus
Instructions
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)
Kilojoules 1560kJ
Calories 373cal
Protein 20g
Total fat 15g
–Saturated fat 4g
Carbohydrates 40g
–Sugars 7g
Dietary fibre 6g
Sodium 400mg
Calcium 110mg
Iron 2mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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