Crispy White Fish with Purple Potatoes

and Fava Beans
0
Average: 0 (0 votes)
(0 votes)
Crispy White Fish with Purple Potatoes
share Share
print
bookmark_border Copy URL
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 40 min.
Ready in

Healthy, because

Even smarter

John dory is an excellent source of lean protein and heart-healthy omega-3 fatty acids. Any tender white fish can be used for this recipe

Purple potatoes are rich in potassium and vitamin C.

Ingredients

for
4
Ingredients
3.333 cups
purple potatoes
8
scallions (cut into 3)
5 tablespoons
cup
1.333 cups
green Fava bean
3 cups
shiitake mushrooms (roughly chopped )
1 handful
Asparagus (very thin stalks)
6
fillet of John Dory (or other white fish, each cut in half lengthways)
2 tablespoons
How healthy are the main ingredients?
olive oilshiitake mushroomAsparagussalt

Preparation steps

1.
Cook the potatoes in boiling salted water for around 20-25 minutes until cooked. Cool briefly and cut in half lengthways.
2.
Fry the spring onions in a hot pan in 1 tbsp oil until golden brown. Season with salt and ground black pepper and deglaze with the wine. Add the beans, half cover, and simmer for 3-4 minutes until cooked.
3.
Fry the mushrooms, samphire and potatoes in a hot frying pan in 2 tbsp oil for 4-5 minutes until golden brown. Season with ground black pepper.
4.
Season the fish with salt and ground black pepper and dust the skin side with flour. Fry gently in a hot, non-stick frying pan in the remaining oil, skin side down, for 3-4 minutes until golden brown. Turn and fry on the other side over a low heat for a few minutes until cooked.
5.
Arrange the spring onions, beans, and potato/mushroom mixture on plates. Place the fish on top and serve.