Pan-Fried Fish with Roast Vegetables and Hollandaise
Ready in 25 minutes
• Serves 1
This dish most recently appeared in My Classic (5 Meals For 1) on Sunday, October 11, 2015.
This dish most recently appeared in My Classic (5 Meals For 1) on Sunday, October 11, 2015.
Pan-fried fish with roast potato, capsicum, onion and green beans, served with hollandaise sauce and a lemon wedge
Ingredients
ROAST VEGETABLES
- 200 g potatoes, scrubbed and diced 1 1/2 cm
- 1/2 red onion, diced 2–3cm
- 1/2 capsicum, core and seeds removed, diced 2–3cm
- 100 g green beans
PAN-FRIED FISH
- 150 g fish fillet
- 1 tablespoon flour seasoned with a pinch of salt
- 1 teaspoon butter
TO SERVE
- 1 tablespoon hollandaise sauce (at room temperature)
- 1 lemon wedge
Steps
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oven to 225°C. Line an oven tray with baking paper.
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Toss potatoes, onion and capsicum with a drizzle of olive oil on prepared tray and season with salt. Roast for 15 minutes then remove from oven and toss through beans. Continue to roast a further 5 minutes until vegetables are golden and tender.
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When vegetables have about 5 minutes cook time remaining, pat fish dry with paper towels and remove any remaining scales or bones. Dust with seasoned flour (shaking off excess). Heat a drizzle of oil in a small fry-pan (preferably non-stick) on medium to high heat and cook fish for 1–2 minutes each side, until just cooked through. Add butter to pan in the last 30 seconds of cooking and spoon over fish.
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Place roast vegetables on a plate and top with fish. Serve with a dollop of hollandaise sauce and a squeeze lemon juice. Season with freshly ground black pepper.
Nutritional Information
Energy |
1977 kj 473 kcal |
---|---|
Protein | 31.0g |
Carbohydrate | 45.3g |
Fat | 17.2g |