Pan-Fried Fish with Fennel Remoulade & White Bean Crush

Pan-Fried Fish with Fennel Remoulade & White Bean Crush

Ready in 35 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, January 19, 2020.
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Ingredients

FISH

  • 1 pack market fish

REMOULADE

  • 1/2 fennel bulb, fronds picked for serving & bulb thinly sliced
  • 1 pack lemon caper vinaigrette
  • 1/4 cup yoghurt
  • 1/2 tsp mustard

COURGETTE

  • 1 courgette, peeled into ribbons

BEAN CRUSH

  • 1/2 cauliflower, finely chopped
  • 1/2 can cannellini beans, drained & rinsed
  • Juice of 1/2 lemon

TO SERVE

  • 1/2 lemon, cut into wedges
  • Reserved fennel fronds

Steps

  1. Bring a large pot of salted water to the boil.
  2. Prep fish. Pat fish dry, remove any remaining scales and bones and cut any larger fillets in half. Season.
  3. Prep & make remoulade (see tip). In a bowl, mix together all remoulade ingredients (except fennel fronds) with a pinch of salt. Season to taste.
  4. Prep courgette & lemon.
  5. Prep & make bean crush. Cook cauliflower in pot of boiling water for 10 minutes, until soft. Add cannellini beans to pot and cook for about 1 minute, until warmed through. Drain well and return to pot. Add lemon juice and 1/2 tsp salt and roughly crush cauliflower with a masher. Season to taste and cover to keep warm.
  6. Cook fish. Heat 1 tsp oil in a non-stick fry-pan on medium-high heat. Cook fish for 1-2 minutes each side, until just cooked. Wipe pan clean and reserve.
  7. Cook courgette. Return reserved pan to high heat and cook courgette with a pinch of salt for about 1 minute, until wilted.
  8. Serve bean crush and fish topped with remoulade, courgette and reserved fennel fronds. Squeeze over lemon wedges.

Nutritional Information

Energy 1574 kj
376 kcal
Protein 42.9g
Carbohydrate 21.9g
Fat 11.0g