Cheesy Crusted Fish with Mash and Salsa Recipe | Legendairy

Cheesy Crusted Fish with Mash and Salsa


4
Easy
25 MINS
15 MINS

This colourful recipe of lemon and cheese crusted fish fillets with pea mash and cherry tomato salsa will be a huge success with the kids.

INGREDIENTS

  • 1/2 onion, finely chopped
  • 2 teaspoons water
  • 750g potatoes, peeled and roughly chopped
  • 1 cup frozen peas
  • ½ cup hot reduced fat milk
  • 2 tablespoons grated 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 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

METHOD

  1. Combine Cherry Tomato Salsa ingredients and allow to stand.
  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. Combine flour, paprika, herbs, lemon rind and parmesan cheese. Press onto 1 side of each fish fillet. Refrigerate for 5 minutes.
  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. To serve, divide mash between serving plates, place cooked fish on top and serve with Cherry Tomato Salsa.

NUTRITION (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

HANDY TIPS

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.

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