Recipe of the Week – Pan-fried Lemon Fish with Parsley Potato Salad

Pan-fried lemon fish with parsley potato salad
Serves:4
Time to make:30 minutes
Full ingredient list:
600g medium potatoes, peeled, cut into chunks
1 cup peas, cooked 1/4 cup fresh parsley, chopped
1 tablespoon 97% fat-free mayonnaise
2 tablespoons low-fat, natural yoghurt
4 x 150g white fish fillets
1 lemon, zested and juiced
4 cups broccoli florets, steamed

Instructions and steps: 

Step 1 To make potato salad, boil potatoes for 15 minutes, or until cooked but not soft. Once cooled, place into a medium-sized bowl and add peas, parsley, mayonnaise and yoghurt. Fold through carefully so cubes are still intact. Chill until needed.

Step 2 Place a non-stick frying pan over medium-high heat and spray lightly with oil. Once hot, place fish into pan and top with half of the lemon zest and half the lemon juice. Turn and fry on each side for 4–5 minutes, until fish is cooked through.

Step 3 Divide potato salad between 4 plates and top with fish and cooked broccoli. Serve with the remaining lemon juice, chopped fresh parsley and remaining lemon zest.


Variations
To increase your omega-3 intake, choose a salmon or tuna steak instead of using a white fish fillet.

– See more at: http://www.healthyfoodguide.com.au

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