Friday, September 17, 2010

Griddled fish with potatoes and spring onions : Wk38/5

Serves 4 : Very easy : Quick
4 large hake fillets, skin on
Fish seasoning
480gms new potatoes, quartered
Bunch spring onions, sliced
2 tsp butter

250gm green beans
2 large fennel bulbs, halved lengthways

3 Tblsp low fat mayo
Grated rind and juice of 1 lemon

Mix together the mayo, lemon rind and juice.
Set aside.

Boil, steam or microwave the green beans and fennel.
Drain and keep warm.

Boil the potatoes in lightly salted boiling water until cooked.
Drain and leave in the colander.
In the same saucepan, melt the butter and gently fry the spring onions for 5 minutes.
Tip the potatoes back into the pan and turn to coat with the buttery onions.
Keep warm.

Spray a griddle pan and the fish fillets with non-stick cooking spray.
Sprinkle the fish seasoning over both sides of the fish.
Cook the fish about 8 minutes each side (skin side first), turning only once.

Serve the fish with the potatoes and vegetables, the mayo dressing separate on the side.

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