Lemon Pepper Fish with Pumpkin and Potato Mash
Ready in 30 minutes
• Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, November 27, 2016.
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, November 27, 2016.
Make sure to drain all of the liquid off the potatoes and pumpkin before returning to the pot
Ingredients
PUMPKIN AND POTATO MASH
- 300g potatoes, peeled and diced 2cm
- 300g pumpkin, peeled and diced 3cm
- 1 tablespoon butter
- 1 tablespoon milk
VEGGIES
- 2 courgettes
- 2 tomatoes
- 1 teaspoon balsamic vinegar (optional, adults)
LEMON PEPPER FISH
- 450g fish fillets
- 1 tablespoon flour
- 3 teaspoons lemon pepper spice mix (optional, adults)
LEMON AIOLI
- Juice of 1 lemon
- ¼ cup mayonnaise
Steps
-
a medium pot of salted water to the boil. Preheat BBQ hot plate to high (if using).
-
Cook potatoes and pumpkin in pot of boiling water for 12–15 minutes, until very soft. Drain well and mash with butter and milk until smooth. Season to taste with salt and pepper and cover to keep warm.
-
While potatoes and pumpkin cook, slice courgettes into 0.5cmthick rounds and dice tomatoes 2cm. Set aside.
-
Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half and season with salt. In a small bowl, combine flour and lemon pepper spice mix (if using). Add fish and toss to coat, shaking off any excess as you go. Set aside.
-
Heat a drizzle of oil in a large fry-pan on high heat. Cook courgettes for 2 minutes, tossing regularly. Add tomatoes and cook a further 1 minute, until just tender. Remove from pan and toss with balsamic vinegar (if using). Season with salt and pepper. Set aside and keep warm.
-
Return same pan to high heat with a drizzle of oil. Cook fish for 1–2 minutes each side, until just cooked through. Mix all lemon aioli ingredients together in a small bowl until combined.
-
Divide pumpkin and potato mash between plates. Top with lemon pepper fish and a dollop of lemon aioli. Serve veggies on the side.
Nutritional Information
Energy |
1561 kj 373 kcal |
---|---|
Protein | 24.6g |
Carbohydrate | 19.6g |
Fat | 21.2g |