Pan-fried fish with lemon-dressed greens
Nutrition Info.(per serve)
750g new potatoes
1 head broccoli, broken in florets
2 courgettes, halved then sliced
2 cups baby spinach
4 x 150g snapper steaks
pinch salt and pepper or 1/4 teaspoon chilli flakes
1 teaspoon capers
2 anchovies, drained, chopped
2 tablespoons lemon juice
2 tablespoons olive oil
1/3 cup fresh parsley, chopped
Total fat 17g
Saturated fat 3g
Dietary fibre 9g
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.
For a cheaper option, use tarakihi fillets.
See How to cook fish for more cooking techniques and recipe ideas.