Lemon Parsley Panko-Crumbed Fish with Potato Wedges and Broccoli-Pea Smash

Lemon Parsley Panko-Crumbed Fish with Potato Wedges and Broccoli-Pea Smash

Ready in 45 minutes • Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, September 13, 2015.
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Crispy crumbed fish flavoured with lemon and parsley. Served with wedges and a minted broccoli and pea smash.

Ingredients

Potato wedges

  • 600g agria potatoes scrubbed, cut into 1–2cm thick wedges

Broccoli-pea smash

  • 1/2 cup water
  • 1 tsp salt
  • 1 head broccoli, florets and stalk roughly diced
  • 1 clove garlic, chopped
  • 2 cups frozen peas, defrosted
  • 1 1/2 tablespoons chopped mint
  • 1 tablespoon olive oil
  • 2 tablespoons butter

Lemon parsley panko-crumbed fish

  • 450g fish fillets
  • 1/2 cup flour seasoned with ½ teaspoon salt
  • 1 egg
  • 2 tablespoons milk
  • 1 cup panko breadcrumbs
  • Zest of 1 lemon
  • 1 1/2 tablespoons finely chopped parsley

To serve

  • 100g tartare sauce
  • 1 lemon, cut into wedges (optional, adults)

Steps

  1. oven to 220°C. Line an oven tray with baking paper.
  2. Toss potatoes on prepared tray with a drizzle of oil and season with salt and pepper. Bake for 25 minutes, until golden. Turn once during cooking.
  3. While potatoes are cooking, prepare broccoli-pea smash; bring water and salt to the boil in a large pot (with a lid). Add broccoli and garlic and simmer on low, covered, for 6 minutes until tender. If broccoli starts to stick, add a little more water. Stir in peas and remove from heat. Allow to steam, covered, for 5 minutes. Then add all remaining broccoli-pea smash ingredients, season to taste with salt and pepper and mash well. Cover and keep warm.
  4. While broccoli is cooking prepare fish; pat dry with paper towels, removing any remaining scales or bones. Place seasoned flour in a shallow bowl, whisk egg and milk in another bowl, and place panko crumbs, lemon zest and parsley in a third bowl. Coat each piece of fish first in flour, then egg, then panko crumbs, shaking off excess as you go.
  5. Heat a drizzle of oil in a large fry-pan (preferably non-stick) on medium heat. Cook fish, in batches, for 1–2 minutes each side until golden and fish is cooked through, depending on thickness.
  6. Divide potatoes and broccoli-pea smash between plates. Top with a piece of fish and a dollop of tartare sauce. Drizzle over lemon juice just before eating, if desired.

Nutritional Information

Energy 2290 kj
547 kcal
Protein 32.9g
Carbohydrate 46.4g
Fat 24.1g