Zesty Spring Fish Recipes

ZESTY SPRING FISH

Zesty spring fish image

Perk up white fish with soy sauce and ginger - on the table in under 30 minutes

Provided by Good Food team

Categories Dinner, Lunch, Main course, Supper

Time 25m

Number Of Ingredients 6

Ingredients

2 large fillets white fish , about 200g/8oz each
2 tbsp soy sauce
2 garlic cloves , finely grated
small knob ginger , grated
1 tbsp vegetable oil
200g spring greens , roughly shredded

Steps:

Toss the fish with the soy sauce, garlic and ginger. Heat the oil in a non-stick wok or frying pan and add the fish and its marinade. Sizzle for 3 mins on each side, until fish is almost cooked.
Throw in the greens and a splash of water and let everything simmer for 5 mins, until the greens have wilted. Spoon everything onto a plate and serve with rice or noodles.

Nutrition Facts : Calories 254 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 5 grams carbohydrates, Sugar 4 grams sugar, Fiber 4 grams fiber, Protein 40 grams protein, Sodium 3.07 milligram of sodium

ZESTY HADDOCK WITH CRUSHED POTATOES & PEAS

Zesty haddock with crushed potatoes & peas image

Being pushed for time doesn't mean you have to eat unhealthily, as this quick and low-fat fish supper proves

Provided by Good Food team

Categories Dinner, Main course

Time 35m

Number Of Ingredients 9

Ingredients

600g floury potato, unpeeled, cut into chunks
140g frozen peas
2 ½ tbsp extra-virgin olive oil
juice and zest ½ lemon
1 tbsp capers, roughly chopped
2 tbsp snipped chives
4 haddock or other chunky white fish fillets, about 120g each (or use 2 small per person)
2 tbsp plain flour
broccoli, to serve

Steps:

Cover the potatoes in cold water, bring to the boil, then turn to a simmer. Cook for 10 mins until tender, adding peas for the final min of cooking. Drain and roughly crush together, adding plenty of seasoning and 1 tbsp oil. Keep warm.
Meanwhile, for the dressing, mix 1 tbsp oil, the lemon juice and zest, capers and chives with some seasoning.
Dust the fish in the flour, tapping off any excess and season. Heat remaining oil in a non-stick frying pan. Fry the fish for 2-3 mins on each side until cooked, then add the dressing and warm through. Serve with the crush and broccoli.

Nutrition Facts : Calories 305 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 28 grams protein, Sodium 0.71 milligram of sodium

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