Crispy White Fish with Purple Potatoes
and Fava Beans
(1 vote)
(1 vote)
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.
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3.333 cups purple potatoes
- 8 scallions (cut into 3)
- 5 Tbsps olive oil
- ⅔ cup dry white wine
- 1.333 cups green Fava bean
- 3 cups shiitake mushrooms (roughly chopped )
- 1 handful Asparagus (very thin stalks)
- 6 fillet of John Dory fillet (or other white fish, each cut in half lengthways)
- 2 Tbsps all-purpose flour
- salt
- peppers
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.
