|Energy (Kcal) 480||24%|
|Saturated Fat 3.7g||19%|
|Total Sugars 5.3g||6%|
Heat the oven to 200°C/180°C fan-assisted/Gas Mark 6. Break up 1 large head of garlic into cloves leaving the skin on. Place in a piece of foil and wrap to cover. Roast in the oven for 20 minutes until tender. Unwrap the foil and leave to cool.
Meanwhile place the potatoes in a pan of cold water and bring to the boil. Boil for 15 minutes until tender then drain and mash with the milk. Squeeze the soft garlic out of the cloves discarding their skins. Fold through the mash and season.
Using a peeler peel thin layers of the zest from the lemon then finely shred. Then juice the lemon and set both aside.
Dust the fish in the flour and shake off any excess. Heat the oil in a large non-stick pan over a medium heat add the fish skin side down. Cook for 3 minutes before gently turning and cooking for a further 2-3 minutes until cooked through. Carefully remove from the pan and keep warm.
Keep the pan over the heat and add the butter, lemon zest and juice. Once melted season and add the fish stock and parsley. Simmer for 2-3 minutes while you spoon the mash onto the plates and top with the fish. Spoon over a little sauce and serve immediately.
1.2kg smooth potatoes, such as Desiree, peeled & roughly chopped
1 head garlic
200ml semi-skimmed milk
4 sea bream or other small white fish fillets
2 tbsp plain flour
1 tbsp olive oil
20g unsalted butter
150ml hot fish stock
1 tbsp fresh parsley, finely chopped
Why not make your own Saturday night takeaway, with this potato version of a Chinese classic, packed with nutrients?
Low sat fat
Using lean rump steak and aromatic herbs and spices, this Southeast Asian delight is packed full of protein and can be made in no time at all.
These punchy potatoes coupled with a moist tenderloin are great for a quick midweek roast, or even a centre piece at a dinner party to share.
This campaign was originally produced in the framework of a programme co-financed by the European Union