Lemon Crumbed Fish with Potato Wedges and Broccoli Pea Smash

Lemon 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, July 17, 2016.
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A healthy family-friendly take on good ol' Kiwi fish and chips!

Ingredients

POTATO WEDGES

  • 600g potatoes scrubbed and cut into 1–2cm-thick wedges

BROCCOLI PEA SMASH

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

LEMON CRUMBED FISH

  • 450g fish fillets
  • 1/2 cup flour seasoned with 1/2 teaspoon salt
  • 1 egg
  • 2 tablespoons milk
  • 1 cup panko breadcrumbs
  • Zest of 1 lemon
  • 2 tablespoons chopped coriander leaves and stalks (optional, adults)

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 about 25 minutes, or 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 about 6 minutes or until tender. If broccoli starts to stick, add a little more water.
  4. Add peas to pot with broccoli and remove from heat. Allow to steam, covered, for 5 minutes. Add all remaining broccoli pea smash ingredients, season with salt and pepper and mash well. Cover to keep warm.
  5. Pat fish dry and remove any remaining scales or bones. Place seasoned flour in a shallow bowl, whisk egg and milk in another bowl, and place breadcrumbs, lemon zest and coriander (if using) in a third bowl. Coat each piece of fish in flour, then egg, then breadcrumb mixture, shaking off excess as you go.
  6. Heat a drizzle of oil in a large, non-stick, fry-pan on medium heat. Cook fish, in batches, for 1–2 minutes each side (depending on thickness), or until golden just cooked through.
  7. Divide potato wedges and broccoli pea smash between plates. Top with a piece of fish and a dollop of tartare sauce. Drizzle over lemon juice, if desired.

Nutritional Information

Energy 2281 kj
545 kcal
Protein 32.8g
Carbohydrate 46.3g
Fat 24.0g