Tarragon and Mustard Fish

Tarragon and Mustard Fish

Ready in 35 minutesServes 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, March 18, 2018.

with Quinoa And Lemon Yoghurt


Ingredients

QUINOA

  • 145g red and white quinoa
  • 250g frozen peas

BROCCOLI AND SPINACH

  • 1½ teaspoons oil
  • 1 brown onion, thinly sliced
  • 1 broccoli, florets and stalk finely chopped
  • ½ cup chicken stock or water
  • ½ teaspoon salt
  • 1 tomato, diced 1cm
  • 1 teaspoon extra-virgin olive oil
  • 2-3 teaspoons vinegar
  • 2 teaspoons mustard
  • ¾ teaspoon honey
  • ¼ teaspoon salt
  • ½ bag baby spinach

TARRAGON AND MUSTARD FISH

  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1 tablespoon tarragon spice mix
  • Zest and juice of ½ lemon
  • 600g fish fillets
  • 2 teaspoons oil

LEMON YOGHURT

  • Zest and juice of ½ lemon
  • 150g yoghurt
  • ½ teaspoon honey (optional)

Steps

  1. Bring a medium pot of salted water to the boil. Prepare ingredients.
  2. Cook quinoa in pot of boiling water for about 14 minutes. Add peas to pot and cook a further 1-2 minutes, until peas are bright green and quinoa is tender with a bite. Drain and leave to drain well.
  3. While quinoa cooks, prepare broccoli and spinach. Heat oil in a large, non-stick fry-pan on medium-high heat. Cook onion with a pinch of salt for 3-4 minutes, stirring often. Add broccoli, stock/water and salt. Bring to a simmer and cook for 2-3 minutes, until broccoli is tender with a bite. Set aside in a bowl, wipe pan clean and reserve pan.
  4. Prepare fish. In a medium bowl, combine mustard, honey, tarragon spice mix and lemon zest and juice to make a paste. Pat fish dry and remove any remaining scales or bones.
  5. Heat oil in reserved pan on medium-high heat. Add fish to bowl with paste and toss gently to coat. Cook fish for 2-3 minutes each side (depending on thickness), or until just cooked through. Set aside to rest, wipe same pan clean and reserve.
  6. Make lemon yoghurt by whisking together lemon zest and juice, yoghurt and honey (if using) in a small bowl. Season to taste.
  7. Return pan to medium heat. Add quinoa and peas, along with cooked broccoli mixture to pan and cook for 1-2 minutes, until heated through. Remove from heat and stir through all remaining broccoli and spinach ingredients just before serving.
  8. To serve, pile broccoli and spinach onto plates and top with tarragon and mustard fish. Drizzle over lemon yoghurt.

Nutritional Information

Energy 1817 kj
434 kcal
Protein 46.9g
Carbohydrate 32.4g
Fat 11.1g