Pan-fried fish with lemon-dressed greens

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

Save to favs/meal planning

See favs

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

750g new potatoes
1 head broccoli, broken in florets
2 courgettezucchiniXszucchini, summer squashX, halved then sliced
2 cups baby spinach
4 x 150g snapper steaks
pinch salt and pepper or ¼ teaspoon chilli flakes
spray oil
Lemon dressing
1 teaspoon capers
2 anchovies, drained, chopped
2 tablespoons lemon juice
2 tablespoons olive oil
⅓ cup fresh parsley, chopped

Instructions

Stay Awake

1 Boil potatoes until tender. Meanwhile, blanch or steam broccoli and courgettes. Transfer greens to a large salad bowl and add spinach. Toss. Mix dressing ingredients in a processor. Season with pepper. Add to vegetables. Gently toss.

2 Pat fish dry. Season. Heat a non-stick pan with a little oil spray until hot. Add fish. Cook for a few minutes.

3 Turn over and cook for a few more minutes until base and sides of fish become white (see How to cook fish ADD LINK /articles/2015/january/how-to-cook-fish for more information).

4 Drain potatoes. Serve fish with dressed greens, potatoes and a lemon wedge if preferred.

Variations

For a cheaper option, use tarakihi fillets.

HFG tip

See How to cook fish for more cooking techniques and recipe ideas.

Nutrition Info (per serve)

Calories 468cal

Kilojoules 1960kJ

Protein 41g

Total fat 17g

–Saturated fat 3g

Carbohydrates 35g

–Sugars 5g

Dietary fibre 9g

Sodium 410mg

Calcium 130mg

Iron 4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

Save to favs/meal planning

See favs PRINT