Cheesy Crusted Fish
with Mash and Salsa
Ingredients
Serves 4
1/2 onion, finely chopped
2 teaspoons water 750g potatoes, peeled and roughly chopped
1 cup frozen peas
1/2 cup hot Australian reduced-fat milk
2 tablespoons grated Australian reduced-fat Cheddar cheese
White pepper, to taste
1 tablespoon plain flour
1 teaspoon sweet paprika
2 tablespoons chopped fresh herbs
(parsley, chives, basil, mint etc)
2 teaspoons finely grated lemon rind
2 tablespoons grated Australian parmesan cheese
4 x 125g skinless and boneless white fish fillets, cut into portions
Olive oil spray
Cherry Tomato Salsa
Serves 4
1 punnet (250g) cherry tomatoes, quartered
1 small Lebanese cucumber, diced
1/2 small red onion, finely chopped
1 tablespoon shredded basil leaves
1 tablespoon balsamic vinegar
1 teaspoon extra virgin olive oil
Freshly ground black pepper, to taste
Method
1. Combine Cherry Tomato Salsa ingredients and allow to stand.
2. Cook onion with 2 teaspoons water in a large non-stick saucepan, until softened. Add potatoes and enough water to cover. Bring to the boil, cover and simmer until potatoes are tender. Add peas and simmer for 2-3 minutes. Drain and return potato mixture to saucepan over low heat. Add hot milk, mash, mix in cheddar cheese and season with pepper. Keep warm.
3. Combine flour, paprika, herbs, lemon rind and parmesan cheese. Press onto 1 side of each fish fillet. Refrigerate for 5 minutes.
4. Preheat a non-stick frypan over high heat. Lightly spray with oil. Cook fish 2 minutes on each side, beginning with the coated side.
5. To serve, divide mash between serving plates, place cooked fish on top and serve with Cherry Tomato Salsa.
Nutrient analysis per serve:
Fat: 6.4g
Saturated fat: 2.8g
Calcium: 191mg
Fibre: 1.3g
Sodium: 55mg
No added sugar
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