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Cheesy Crusted Fish with Mash and Salsa

Serves 4

Ingredients

  • 1/2 onion, finely chopped
  • 2 teaspoons water
  • 750g potatoes, peeled and roughly chopped
  • 1 cup frozen peas
  • ½ cup hot Australian reduced fat milk
  • 2 tablespoons grated Australian reduced fat cheddar cheese
  • white pepper, to taste
  • 1 tablespoon plain flour
  • 1 teaspoon sweet paprika
  • 2 tablespoons chopped fresh herbs (parsley, chives, basil, mint etc)
  • 2 teaspoons finely grated lemon rind
  • 2 tablespoons grated Australian parmesan cheese
  • 4 x 125g skinless and boneless white fish fillets, cut into portions
  • olive oil spray
  • Cherry Tomato Salsa
  • 1 punnet (250g) cherry tomatoes, quartered
  • 1 small Lebanese cucumber, diced
  • ½ small red onion, finely chopped
  • 1 tablespoon shredded basil leaves
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon extra virgin olive oil
  • freshly ground black pepper, to taste
Download Recipe (PDF)

Method

  1. 1. Combine Cherry Tomato Salsa ingredients and allow to stand.
  2. 2. Cook onion with 2 teaspoons water in a large non-stick saucepan, until softened. Add potatoes and enough water to cover. Bring to the boil, cover and simmer until potatoes are tender. Add peas and simmer for 2-3 minutes. Drain and return potato mixture to saucepan over low heat. Add hot milk, mash, mix in cheddar cheese and season with pepper. Keep warm.
  3. 3. Combine flour, paprika, herbs, lemon rind and parmesan cheese. Press onto 1 side of each fish fillet. Refrigerate for 5 minutes.
  4. 4. Preheat a non-stick frypan over high heat. Lightly spray with oil. Cook fish 2 minutes on each side, beginning with the coated side.
  5. 5. To serve, divide mash between serving plates, place cooked fish on top and serve with Cherry Tomato Salsa.

Tips / Handy Hints

Tip: Thin pieces of chicken also work well with this cheesy crust. For Adults: Add a few chopped olives to the salsa and a dollop of wholegrain mustard to the mash.

Nutritional Information

Nutrients per serve:
Energy (kj) 1469
Protein (g) 36.9
Fat, Total (g) 6.4
Saturated (g) 2.8
Carbohydrates (g) 32.7
Sugars (g) 4.6
Dietry Fibre (g) 5.5
Sodium (mg) 225
Calcium (mg) 191
Iron (mg) 2.9

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