Pan-fried Fish with Broccoli Mash

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
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