Fan­tas­tic fish with a tasty side dish

Upper Hutt Leader - - WHAT’S ON -

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

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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