Pan-fried Fish with Broccoli Mash

clock 10 minutes + 35 minutes bowl Serves 4

Ingredients

  • 6 potatoes, peeled, chopped
  • 2 broccoli heads, cut into florets
  • 90g butter, chopped
  • 1 Tbsp capers, roughly chopped
  • Zest and juice of 1 lemon, plus extra zest to serve
  • 2 Tbsp chives, chopped, plus extra to serve
  • Salt and pepper, to season
  • 750g boneless white fish fillets
  • 2 Tbsp plain flour
  • 2 Tbsp olive oil
  • 125g cherry tomatoes, halved
  • ⅓ cup milk
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Method

  • 1. In a medium saucepan, add potatoes and broccoli. Cover with water and bring to the boil. Simmer, partially covered, for 20-25 minutes, then drain and return to the saucepan.

  • 2. In a small saucepan, melt butter. Add capers and cook for 1-2 minutes. Stir in lemon zest, juice and chives, then season and remove from heat.

  • 3. Dust fish in flour, shaking off any excess. In a large frying pan, heat oil on a medium heat. Cook fish for 2-3 minutes on each side. Transfer to a plate and cover with foil.

  • 4. Add tomatoes to frying pan and cook for 30 seconds.

  • 5. Place saucepan with broccoli and potato on medium heat. Add milk, then mash.

  • 6. Serve fish on a bed of mash with lemon caper butter, tomatoes, and remaining chives and zest.

  • Tip:

  • Adding broccoli to mashed potato is a great way to add an extra vegetable into your meal.

  • PER SERVE

  • • Energy 2413Kj • Protein 42g • Total Fat 29g • Saturated Fat 14g • Carbohydrates 34g • Sugars 5g • Sodium 830mg

  • Dietary and nutritional info supplied by NZ Nutrition Foundation

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