Virtual Medical Centre

Cheesy Crusted Fish with Mash and Salsa

• Ingredients
• Method
• Nutritional content

Ingredients

Serves 4 (408 g per serve)

• 1/2 onion, finely chopped
• 2 teaspoons water
• 750 g potatoes, peeled and roughly chopped
• 1 cup frozen peas
• 1/2 cup Australian reduced fat milk, hot
• 2 tablespoons Australian reduced fat cheddar cheese, grated
• White pepper, to taste
• 1 tablespoon plain flour
• 1 teaspoon sweet paprika
• 2 tablespoons fresh herbs (parsley, chives, basil, mint, etc), chopped
• 2 teaspoons lemon rind, finely grated
• 2 tablespoons Australian parmesan cheese, grated
• 4 x 125 g skinless and boneless white fish fillets, cut into portions
• olive oil spray 

Cherry tomato salsa

• 1 punnet (250 g) cherry tomatoes, quartered
• 1 small Lebanese cucumber, diced
• 1/2 small red onion, finely chopped
• 1 tablespoon basil leaves, shredded
• 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 one 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.

Nutritional content

Nutritional analysis per serve:

More recipes 

For more healthy and tasty recipes, including recipes for breakfast, snacks, parties, dinner and dessert, as well as recipes for kids, see Recipes.

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Article Dates:

Created: 25/7/2008

Modified: 3/6/2010