- 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
- Step 1Cook 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 2Meanwhile, 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 3Heat 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
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