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
- spray oil
- 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)
-
Calories 373cal
-
Kilojoules 1560kJ
-
Protein 20g
-
Total fat 15g
-
–Saturated fat 4g
-
Carbohydrates 40g
-
–Sugars 7g
-
Dietary fibre 6g
-
Sodium 400mg
-
Calcium 110mg
-
Iron 2mg
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 Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
