Healthy, tasty pan-fried fish

Kapi-Mana News - - OUT & ABOUT -

Pan-fry­ing fish is a quick and easy tech­nique for pre­par­ing this lean pro­tein.

Fish is one of the health­i­est foods around. It’s high in pro­tein, low in fat and pro­vides a range of health ben­e­fits for your body and brain.


800g baby pota­toes, scrubbed and cut into halves or quar­ters so they are all roughly the same size 1 ta­ble­spoon olive oil 2-3 ta­ble­spoons basil pesto (store bought)

2-3 hand­fuls baby spinach leaves


150g green beans 1 head broc­coli 2 tea­spoons but­ter

Basil Pesto May­on­naise

2 ta­ble­spoons basil pesto (store­bought) 1 ta­ble­spoon may­on­naise 1 tea­spoon wa­ter

Pan-fried Fish

1 ta­ble­spoon olive oil 600g skin­less, bone­less white fish fil­lets cup flour sea­soned with tea­spoon salt

Pre­heat oven to 220 de­grees Cel­sius. Line an oven tray with bak­ing pa­per.

Toss pota­toes on pre­pared tray with olive oil. Sea­son with salt and pep­per and roast for 25-30 min­utes, un­til ten­der. Turn once dur­ing cook­ing.

While pota­toes are cook­ing, pre­pare greens. Trim ends off green beans and cut broc­coli into small flo­rets. Set aside. In a small bowl, mix all basil pesto may­on­naise in­gre­di­ents to­gether and set aside.

When pota­toes have about 5 min­utes’ cook time re­main­ing, bring a medium pot of salted wa­ter to the boil. Cook beans and broc­coli for 2-3 min­utes, un­til bright green and ten­der. Drain, re­turn to pot, toss with but­ter and sea­son with salt and pep­per. Cover to keep warm.

Heat oil in a large, non-stick fry-pan on medium-high heat. Pat fish dry with pa­per tow­els and re­move any re­main­ing scales or bones. Dust in sea­soned flour, shak­ing off ex­cess. Cook fish, in batches if re­quired, for 1-2 min­utes each side, un­til just cooked through.

Trans­fer cooked pota­toes to a bowl and use a fork to lightly crush. Add basil pesto and mix well. Toss through spinach leaves.

di­vide basil pesto pota­toes and greens be­tween plates and top with a piece of pan­fried fish. Dol­lop over basil pesto may­on­naise.

To Serve:

Pan-Fried fish with basil pesto pota­toes and greens.

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