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Lemon pollock with sweet potato chips & broccoli mash

Lemon pollock with sweet potato chips & broccoli mash

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Gluten-free
  • Healthy
Nutrition: per serving
NutrientUnit
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
  • 2 tsp rapeseed oil , plus extra for the fish
  • ½ tsp smoked paprika

For the fish & dressing

  • 2 pollock fillets (about 100g/4oz each)
  • ½ unwaxed lemon
  • 2 tbsp extra virgin olive oil
  • 1 ½ tsp capers , rinsed and chopped
  • 1 tbsp chopped dill

For the broccoli mash

  • 1 leek , chopped
  • 4 broccoli spears (about 200g/7oz)
  • 85g frozen peas
  • handful mint

Method

  • STEP 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.

  • STEP 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.

  • STEP 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.

  • STEP 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.

RECIPE TIPS
MAKE IT VEGGIE

For vegetarians, replace the fish with thick slices of griddled aubergine, drizzle over the dressing and scatter with flaked almonds.

Goes well with

Recipe from Good Food magazine, June 2015

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Overall rating

A star rating of 4.2 out of 5.5 ratings
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