Pan-fried Fish with Broccoli Mash
If you're after a meal that needs to impress, then look no further. Our Pan-fried Fish with Broccoli Mash is easy to make, and quick to disappear. Try it today.
Recipe Tip Adding broccoli to mashed potato is a great way to add an extra vegetable into your meal.
Ingredients
- 6 potatoes, peeled, chopped
- 125 grams cherry tomatoes, halved
- 2 heads broccoli, cut into florets
- 1 tablespoons capers, roughly chopped
- 2 tablespoons chives, chopped
- 1 lemon, zest and juice
- 750 grams boneless white fish fillets
- 2 tablespoons plain flour
- 2 tablespoons olive oil
- 90 grams butter, chopped
- 1/3 cup milk
- 1 pinch salt
- 1 pinch pepper
- 6 potatoes, peeled, chopped
- 125 grams cherry tomatoes, halved
- 2 heads broccoli, cut into florets
- 1 tablespoons capers, roughly chopped
- 2 tablespoons chives, chopped
- 1 lemon, zest and juice
- 750 grams boneless white fish fillets
- 2 tablespoons plain flour
- 2 tablespoons olive oil
- 90 grams butter, chopped
- 1/3 cup milk
- 1 pinch salt
- 1 pinch pepper
- Step 1 of 6In 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.
- Step 2 of 6In 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.
- Step 3 of 6Dust 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.
- Step 4 of 6Add tomatoes to frying pan and cook for 30 seconds.
- Step 5 of 6Place saucepan with broccoli and potato on medium heat. Add milk, then mash.
- Step 6 of 6Serve fish on a bed of mash with lemon caper butter, tomatoes, and remaining chives and zest.
Method
- Step 1 of 6In 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.
- Step 2 of 6In 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.
- Step 3 of 6Dust 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.
- Step 4 of 6Add tomatoes to frying pan and cook for 30 seconds.
- Step 5 of 6Place saucepan with broccoli and potato on medium heat. Add milk, then mash.
- Step 6 of 6Serve fish on a bed of mash with lemon caper butter, tomatoes, and remaining chives and zest.
Nutrition per serving
2413 Kilojoules
Protein42 grams
Fat29 grams
Carbs34 grams
Sugars5 grams
Dietary and nutritional info supplied by NZ Nutrition Foundation
Method
- Step 1 of 6In 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.
- Step 2 of 6In 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.
- Step 3 of 6Dust 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.
- Step 4 of 6Add tomatoes to frying pan and cook for 30 seconds.
- Step 5 of 6Place saucepan with broccoli and potato on medium heat. Add milk, then mash.
- Step 6 of 6Serve fish on a bed of mash with lemon caper butter, tomatoes, and remaining chives and zest.