Lemon pollock with sweet potato chips & broccoli mash

Lemon pollock with sweet potato chips & broccoli mash

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(4 ratings)

Prep: 15 mins Cook: 35 mins

Easy

Serves 2
Fish and chips get a healthy makeover with a zesty caper dressing and minty mushy peas - replace with aubergine for a veggie option

Nutrition and extra info

  • Healthy
  • Gluten-free

Nutrition: per serving

  • kcal531
  • fat18g
  • saturates3g
  • carbs55g
  • sugars28g
  • fibre16g
  • protein30g
  • salt0.6g
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Ingredients

  • 2 garlic cloves

For the chips

  • 2 sweet potatoes (175g/6oz), scrubbed and cut into chips
    Sweet potatoes

    Sweet potato

    sweet po-tate-toe

    Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury…

  • 2 tsp rapeseed oil, plus extra for the fish
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • ½ tsp smoked paprika

For the fish & dressing

  • 2 pollock fillets (about 100g/4oz each)
  • ½ unwaxed lemon
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 tbsp extra virgin olive oil
  • 1½ tsp capers, rinsed and chopped
    Capers

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 1 tbsp chopped dill

For the broccoli mash

  • 1 leek, chopped
    Leeks

    Leek

    lee-k

    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • 4 broccoli spears (about 200g/7oz)
    Broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 85g frozen peas
  • handful mint
    Mint

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

Method

  1. Heat oven to 200C/180C fan/gas 6. Finely chop the garlic, put half in a bowl for the dressing and set the rest aside for the chips. Toss the sweet potatoes with the oil and spread out on a large baking sheet. Bake for 25 mins, turning halfway through.

  2. Put the fish on a sheet of baking parchment on a baking sheet, brush with a little oil, then grate over the lemon zest and season with black pepper. Set aside.

  3. Boil the leek for 5 mins, then add the broccoli and cook for 5 mins more. Tip in the peas for a further 2 mins. Drain, return to the pan and blitz with a stick blender to make a thick purée. Add the mint, then blitz again.

  4. Meanwhile, toss the garlic and paprika with the chips and return to the oven with the fish for 10 mins. Add the olive oil to the garlic, with the capers and dill and 1 tbsp water. Serve everything together with the caper dressing spooned over the fish.

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Comments (1)

mandy666's picture

This recipe is part of the Summer Diet 7 Day Plan. I was pleased to see that the diet offers a vegetarian alternative for every meal. But, really the vegetarian options are no more than an after thought. This lemon pollock recipe suggests substituting aubergine for fish. So no flavour and no where near as much protein. The caponata recipe suggests chick peas instead of lamb - but serve with roast potatoes. Why more carbs? It is really disappointing that a healthy diet regime could not have majored on vegetarian choices. Admittedly there are some - and those are good.

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