Fan­tas­tic fish with a tasty side dish


Here’s a tasty way to use brus­sels sprouts and boost your omega-3 in­take with a de­li­cious white fish dish.


Ready-in: 30 min­utes Prep: 15 min­utes Cook: 20 min­utes Serves: 4–5

Parsnip mash ❚ 400g mash­ing pota­toes, diced 2cm ❚ 200g pump­kin, peeled and diced 2cm ❚ 2 parsnips, ends re­moved and diced 2cm ❚ 2 ta­ble­spoons but­ter ❚ cup milk Gar­lic but­ter fish ❚ 600g skin­less, bone­less, white fish fil­lets ❚ 2 cloves gar­lic, minced ❚ 3 ta­ble­spoons chopped pars­ley leaves and stalks ❚ 2 ta­ble­spoons but­ter, melted ❚ 100g panko bread­crumbs ❚ tea­spoon salt Brus­sels slaw ❚ 1 baby bok choy, end trimmed Each week Na­dia gives you an­other easy recipe for your fam­ily and you’ll find all the in­gre­di­ents in My Food Bag. my­food­ 1cm and thinly sliced ❚ 2 car­rots, peeled and grated ❚ 100g brus­sels sprouts, woody end trimmed, cut in half length­ways and thinly sliced ❚ cup sour cream ❚ 2 ta­ble­spoons sweet chilli sauce Pre­heat oven to 220 de­grees Cel­sius. Bring a large pot of salted wa­ter to the boil. Line an oven tray with bak­ing pa­per. Bring a full jug of wa­ter to the boil.

Cook pota­toes, pump­kin and parsnips in pot of boil­ing wa­ter for about 15 min­utes, un­til ten­der. Drain, re­turn to pot and mash with but­ter and milk, un­til smooth. Sea­son to taste with salt and pep­per and set aside, cov­ered, to keep warm.

While veges cook, pat fish dry with pa­per tow­els and re­move any re­main­ing scales or bones. Cut any larger pieces in half and place on pre­pared tray. Mix to­gether re­main­ing gar­lic but­ter fish in­gre­di­ents in a shal­low bowl and sea­son with pep­per.

Evenly sprin­kle bread­crumb mix­ture over fish and press down lightly with fin­ger­tips to form a crust. Bake for 7-8 min­utes (de­pend­ing on fish thick­ness), un­til fish is cooked through and crust is golden.

While fish cooks, place bok choy in a large, heat-proof bowl and cover with boil­ing wa­ter for about 30 sec­onds. Drain well and re­turn to bowl, along with car­rots and brus­sels sprouts. In a shal­low bowl, com­bine sour cream and sweet chilli sauce.

Toss 2-3 ta­ble­spoons of sweet chilli sour cream with veges to com­bine and sea­son to taste with salt and pep­per. Re­serve re­main­ing sour cream to serve.

To serve, scoop parsnip mash onto plates and top with gar­lic but­ter fish. Dol­lop with re­main­ing sour cream and serve brus­sels slaw to the side.


Gar­lic but­ter fish with parsnip mash and brus­sels slaw.

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