Fish fillets and mash
Savor the deliciousness of this simple yet elegant Fish Fillets and Mash recipe. Featuring tender white fish fillets coated in seasoned bread crumbs and baked to perfection, accompanied by creamy, buttery mashed potatoes infused with garlic and parsley. A hint of lime juice and white wine elevates the dish, making it an unforgettable meal for any occasion. Perfect for a wholesome, family-friendly dinner.
- 02 Apr 2025
- Cook time 30 min
- Prep time 30 min
- 4 Servings
- 10 Ingredients
Fish fillets and mashed potatoes is a classic and comforting dish that combines tender white fish with creamy, flavorful mashed potatoes. It's a perfect combination of textures and flavors, making it a favorite for many. This recipe is easy to follow and provides a delicious meal that can be enjoyed by the entire family.
Ingredients:
Instructions:
- Peel and quarter the potatoes.
- Place them in a large pot and cover with water. Add a pinch of salt.
- Bring the water to a boil over high heat, then reduce to a simmer. Cook the potatoes until tender, about 15-20 minutes.
- While the potatoes are cooking, preheat your oven to 375°F (190°C).
- In a shallow bowl, pour the milk. In another shallow bowl, place the bread crumbs.
- Dip each fish fillet into the milk, then coat with bread crumbs. Press the crumbs onto the fish to ensure they stick.
- Heat the olive oil in a large oven-safe skillet over medium-high heat.
- Add the breaded fish fillets to the skillet and cook until golden brown, about 2-3 minutes on each side.
- Once browned, transfer the skillet to the preheated oven. Bake for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
- Once the potatoes are tender, drain and return them to the pot.
- Add the butter, garlic, and a splash of milk.
- Mash the potatoes until smooth and creamy. Season with salt and pepper to taste.
- In a small saucepan, combine the lime juice, white wine, and parsley.
- Cook over medium heat until slightly reduced, about 2-3 minutes. Remove from heat.
- Plate the mashed potatoes and top with the baked fish fillets.
- Drizzle the parsley sauce over the fish fillets.
- Serve hot and enjoy your Fish Fillets and Mashed Potatoes with a hint of lime and parsley.
Tips:
- Use fresh white fish for the best taste and texture. Cod, haddock, or tilapia are good options.
- Soak the fish in milk before breading to help reduce any fishy odor and enhance flavor.
- For creamier mashed potatoes, make sure to fully drain the potatoes and mash them while hot.
- You can replace white wine with chicken broth if you prefer a non-alcoholic option.
- Adjust the amount of garlic to your liking. Roasting the garlic before adding it to the mashed potatoes can give a sweeter, milder flavor.
- Garnish the final dish with fresh dill or parsley for an extra burst of flavor and a touch of color.
Enjoy your perfectly cooked fish fillets paired with creamy, garlicky mashed potatoes. This dish not only offers a delightful taste but also provides a balanced meal rich in protein and carbs. Whether you are cooking for a regular meal or a special occasion, this recipe promises satisfaction.
| Nutrition Facts | |
|---|---|
| Serving Size | 470 grams |
| Energy | |
| Calories 520kcal | 26% |
| Protein | |
| Protein 40g | 27% |
| Carbohydrates | |
| Carbohydrates 45g | 13% |
| Fiber 4.76g | 13% |
| Sugar 6g | 6% |
| Fat | |
| Fat 20g | 25% |
| Saturated 6g | 20% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 150ug | 17% |
| Choline 150mg | 27% |
| Vitamin B1 0.55mg | 46% |
| Vitamin B2 0.40mg | 31% |
| Vitamin B3 8mg | 50% |
| Vitamin B6 1.18mg | 69% |
| Vitamin B9 70ug | 17% |
| Vitamin B12 2.10ug | 88% |
| Vitamin C 40mg | 45% |
| Vitamin E 0.39mg | 3% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 170mg | 13% |
| Copper, Cu 0.38mg | 42% |
| Iron, Fe 2.85mg | 26% |
| Magnesium, Mg 120mg | 28% |
| Phosphorus, P 660mg | 53% |
| Potassium, K 1540mg | 45% |
| Selenium, Se 27ug | 48% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 2.74mg | 25% |
| Water | |
| Water 350g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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