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.
GARLIC BUTTER FISH WITH PARSNIP MASH AND BRUSSELS SLAW
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. myfoodbag.co.nz 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.