Parsley-crumbed fish with lemon-garlic mash

Indulge in our Parsley-Crumbed Fish with Lemon-Garlic Mash – a delightful and healthy dinner recipe. Featuring tender white fish coated with crisp, herby breadcrumbs, served alongside a zesty lemon-garlic mashed potato. Perfect for a wholesome weeknight meal!

  • 16 Feb 2025
  • Cook time 35 min
  • Prep time 20 min
  • 4 Servings
  • 8 Ingredients

Parsley-crumbed fish with lemon-garlic mash

Experience a delightful and healthy meal with this Parsley-crumbed fish with lemon-garlic mash. This recipe offers a great combination of crispy, herby fish and smooth, tangy mash, making it a perfect dish for anyone looking to enjoy a balanced and delicious dinner.

Ingredients:

3 potatoes
600g
1/3 cup milk (1% fat)
80g
2 garlic cloves
6g
2 slices white bread
70g
1 tbsp butter
16g
1 tbsp fresh parsley
5g
1 short spray cooking spray oil
0.30g
1 lb white fish
450g

Instructions:

1. Preheat the Oven:
- Preheat your oven to 400°F (200°C).
2. Prepare the Potatoes:
- Peel the potatoes and cut them into evenly sized chunks.
- Place the potato chunks in a large pot and cover them with cold water.
- Bring the water to a boil over high heat, then reduce to a simmer.
- Cook the potatoes until they are tender, about 15-20 minutes.
3. Prepare the Garlic:
- While the potatoes are cooking, peel and finely mince the garlic cloves.

4. Prepare the Parsley Breadcrumbs:
- Tear the white bread slices into small pieces and place them in a food processor.
- Add the fresh parsley to the food processor.
- Pulse until you have fine breadcrumbs mixed with parsley.
5. Prepare the Fish:
- Pat the fish fillets dry with a paper towel.
- Spray a baking sheet with a short burst of cooking spray oil and place the fish fillets on the baking sheet.
- Press the parsley breadcrumb mixture onto the top of each fish fillet to create a crust.
- Lightly spray the tops of the fillets with cooking spray oil to help the breadcrumbs turn golden and crisp.
6. Bake the Fish:
- Transfer the baking sheet to the preheated oven.
- Bake the fish for 12-15 minutes, or until the fish is cooked through and the topping is golden and crisp.
7. Make the Lemon-Garlic Mash:
- Drain the cooked potatoes and return them to the pot.
- Add the minced garlic, butter, and milk to the pot with the potatoes.
- Mash the potatoes until they are smooth and creamy. Season with salt and pepper to taste.
- Add a squeeze of lemon juice to the mashed potatoes and mix well.
8. Serve:
- Place a portion of the lemon-garlic mash on each plate.
- Top with a parsley-crumbed fish fillet.
- Garnish with additional fresh parsley if desired, and serve with lemon wedges on the side.

Tips:

- For extra flavor, add a teaspoon of lemon zest to the breadcrumb mixture before topping the fish.

- Make sure not to overcook the fish; it's done when it flakes easily with a fork.

- Use panko breadcrumbs instead of bread slices for an extra-crispy finish.

With its crispy parsley topping and luscious lemon-garlic mash, this Parsley-crumbed Fish is sure to become a household favorite. This recipe balances flavor and health, making it an excellent choice for any dinner table.

Nutrition Facts
Serving Size310 grams
Energy
Calories 350kcal18%
Protein
Protein 27g18%
Carbohydrates
Carbohydrates 36g10%
Fiber 3.63g10%
Sugar 3.19g3%
Fat
Fat 11g13%
Saturated 3.04g10%
Cholesterol 80mg-
Vitamins
Vitamin A 90ug10%
Choline 100mg18%
Vitamin B1 0.38mg32%
Vitamin B2 0.26mg20%
Vitamin B3 6mg37%
Vitamin B6 0.83mg49%
Vitamin B9 60ug15%
Vitamin B12 1.25ug52%
Vitamin C 30mg35%
Vitamin E 0.29mg2%
Vitamin K 24ug20%
Minerals
Calcium, Ca 110mg9%
Copper, Cu 0.28mg31%
Iron, Fe 2.33mg21%
Magnesium, Mg 80mg19%
Phosphorus, P 440mg35%
Potassium, K 1060mg31%
Selenium, Se 20ug35%
Sodium, Na 160mg11%
Zinc, Zn 1.84mg17%
Water
Water 230g-
* 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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