This cheap and easy dish pairs delicate white fish with creamy mash potato.
Ingredients
- 8 (75g each) small firm white fish fillets
- 1 cup reduced-fat milk
- 3/4 cup dried breadcrumbs
- 800g desiree potatoes, peeled, chopped
- 1 garlic clove, crushed
- 40g butter
- 1 1/2 tablespoons olive oil
- 1 tablespoon lime juice
- 2 tablespoons dry white wine
- 1 tablespoon chopped fresh dill
- 1 teaspoon thinly sliced lime rind
- lime wedges, to serve (adults)
- tomato sauce, to serve (toddler)
Method
- Step 1Reserve 4 fish fillets for adults. Cut remaining fish into 3cm x 7cm fingers. Pour half the milk into a bowl. Place breadcrumbs on a plate. Dip fish fingers in milk then breadcrumbs. Place on a plate. Refrigerate, covered, for 15 minutes.
- Step 2Meanwhile, cook potato in a large saucepan of boiling, salted water for 10 to 12 minutes or until just tender. Drain. Reduce heat to low. Return potato to pan. Add garlic, remaining milk and half the butter. Mash until smooth.
- Step 3Heat 1 tablespoon oil in a frying pan over medium-high heat. Cook fish fingers for 2 to 3 minutes each side or until cooked through. Transfer to a plate. Cover.
- Step 4Clean pan. Add remaining oil. Return to medium-high heat. Cook reserved fillets for 3 to 4 minutes each side or until cooked through. Transfer to a plate. Cover.
- Step 5Heat remaining butter in frying pan until foaming. Add lime juice and wine. Cook, stirring, for 2 to 3 minutes or until liquid has reduced slightly. Stir in dill and lime rind. Place mashed potato and fish on plates. Drizzle with sauce. Serve with lime wedges.
- Low carb
- Low sugar
- Lower gi
Nutrition
2044 kj
Energy
19g
Fat Total
8g
Saturated Fat
5g
Fibre
34g
Protein
108mg
Cholesterol
363.46mg
Sodium
8g
Carbs (sugar)
41g
Carbs (total)
All nutrition values are per serve
Notes
Toddler version: Serve fish fingers with mashed potato and tomato sauce. Nutrition data is for Fish fillets and mash.
Nutrition data for Fish fingers and mash is as follows: 1922kJ; 11.6g fat; 4.3g sat fat; 38g protein; 47.7 carbs; 4.4g fibre; 68mg chol; 574mg sodium.
- Author: Nadia French
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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