Parsley-crumbed fish with lemon-garlic mash

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Parsley-crumbed fish with lemon-garlic mash

(2) Rate it

  • 0:20 Prep
  • 0:35 Cook
  • 4 Servings
  • Capable cooks

The secret to a gourmet meal can be as simple as adding crunchy crumbs and jazzing up your mash, as this recipe shows!

Featured in
Main recipes, Fish recipes

Ingredients

  • 3 medium (about 600g) potatoes, peeled, coarsely chopped
  • 80ml (1/3 cup) milk
  • 1 garlic clove, crushed
  • 1 teaspoon finely grated lemon rind
  • 2 slices white bread, crusts removed, coarsely chopped
  • 20g butter
  • 2 teaspoons chopped fresh continental parsley
  • Olive oil spray
  • 500g white fish fillets
  • Lemon wedges, to serve

Method

  • Step 1
    Cook the potato in a large saucepan of boiling water for 15 minutes or until tender. Drain and return to the pan. Add the milk. Use a potato masher to mash until smooth. Season with salt and pepper. Stir in garlic and lemon rind.
  • Step 2
    Meanwhile, place the bread in the bowl of a food processor. Process until finely chopped. Melt the butter in a large frying pan over low heat. Add the breadcrumbs. Cook, stirring often, for 10 minutes or until crisp and golden. Set aside to cool slightly. Stir in the parsley.
  • Step 3
    Heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the fish and cook for 5 minutes each side or until the fish flakes when tested with a fork in the thickest part. Divide the mash and fish among serving plates. Sprinkle with the breadcrumbs. Serve with lemon wedges.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 1186 kj

    Energy

  • 7g

    Fat Total

  • 4g

    Saturated Fat

  • 3g

    Fibre

  • 25g

    Protein

  • 82mg

    Cholesterol

  • 199.68mg

    Sodium

  • 3g

    Carbs (sugar)

  • 27g

    Carbs (total)

All nutrition values are per serve

Notes

With a twist: Pan-fried salmon with sweet potato mash: Omit the bread, butter and parsley. Replace the potato with sweet potato (kumara). Replace the white fish fillets with skinless salmon fillets. Omit step 2. Spoon bought basil pesto over the salmon to serve.

  • Author: Nadia French
  • Image credit: Rob Palmer
  • Publication: Australian Good Taste

Source: taste.com.au

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