Healthy, tasty pan-fried fish
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.
PAN-FRIED FISH WITH BASIL PESTO POTATOES AND GREENS
Basil Pesto Potatoes
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
Greens 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 1⁄ cup flour seasoned with 1⁄
4 2 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.
To Serve: divide basil pesto potatoes and greens between plates and top with a piece of panfried fish. Dollop over basil pesto mayonnaise.
Pan-Fried fish with basil pesto potatoes and greens.