Lemon Panko Fish with Minty Potatoes and Pear Salad

Lemon Panko Fish with Minty Potatoes and Pear Salad

Ready in 30 minutes Serves 4-5
This dish most recently appeared in My Family (5 Nights For 4) on Sunday, March 19, 2017.

Lemon panko fish is paired perfectly with fresh, minty potatoes.


Ingredients

MINTY POTATOES

  • 600g baby potatoes
  • 1 tablespoon butter
  • 2 tablespoons finely chopped mint leaves

LEMON PANKO FISH

  • 450g fish fillets
  • ¼ cup flour seasoned with ¼ teaspoon salt
  • 1 cup panko breadcrumbs
  • 1 egg
  • Zest of 1 lemon (optional, adults)
  • 1 tablespoon oil

PEAR SALAD

  • 2 teaspoons olive oil
  • ¼ teaspoon runny honey
  • ¼ teaspoon mustard (e.g. Dijon, wholegrain)
  • 1 teaspoon vinegar (e.g. red wine, white wine, cider)
  • 100g baby spinach leaves
  • 1 pear
  • ½ telegraph cucumber

LEMON MAYONNAISE

  • 1-2 tablespoons lemon juice
  • 3 tablespoons mayonnaise

Steps

  1. a medium pot of salted water to the boil. Preheat BBQ hot plate to medium-high (if using).
  2. Cut potatoes into halves or quaters until they are all roughly the same size. Cook potatoes in a pot of boiling water for 15-20 minutes, until tender. Drain, return to pot and toss with butter. Cover to keep warm.
  3. Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half. Place seasoned flour and panko breadcrumbs into separate bowls or plates and lightly whisk egg in a third bowl. Add lemon zest to breadcrumbs.
  4. Coat each piece of fish first in flour, then egg, then breadcrumbs, shaking off excess as you go. Heat first measure of oil in a large fry-pan on medium-high heat and cook fish, in two batches, for about 2 minutes each side, until crumb is golden brown and fish is cooked through.
  5. While fish is cooking, prepare the salad. In a large bowl mix second measure of olive oil, honey, mustard and vinegar together. Roughly chop spinach; cut pear into quarters, remove core then thinly slice; cut cucumber in half lengthways then thinly slice. Add all to dressing bowl and season with salt and pepper.
  6. Toss mint through warm potatoes and season with salt and pepper. Mix lemon mayonnaise ingredients together in a small bowl.
  7. divide minty potatoes, lemon panko fish and pear salad between plates and dollop with lemon mayonnaise.

Nutritional Information

Energy 1881 kj
450 kcal
Protein 28.4g
Carbohydrate 42.4g
Fat 17.9g