Crispy fish fillets with mashed potatoes, broccoli, and green beans

CRISPY FISH FILLETS WITH MASHED POTATOES, BROCCOLI, AND GREEN BEANS

Welcome to your kitchen! Today I present you a recipe that perfectly combines the savory taste of crispy fish with creamy mashed potatoes and fresh vegetables. It’s a nutrient-packed meal, easy to prepare, and sure to bring a smile to your loved ones' faces. Let's get started!

Total preparation time: 60 minutes
Cooking time: 30 minutes
Servings: 4

Ingredients needed

For the fish:
- 250 g fish fillet (you can choose white fish like cod or trout)
- Zest and juice of 1 lime
- 1 teaspoon fish seasoning (I recommend using a mix of herbs like dill, parsley, and pepper)
- 50 g cornmeal
- 50 g breadcrumbs
- 1 beaten egg
- 2 tablespoons olive oil

For the mashed potatoes:
- 1 kg potatoes, peeled (choose starchy potatoes for a creamier mash)
- 50 g butter
- 200 ml milk (you can use skimmed milk or plant-based milk if preferred)
- Salt and pepper, to taste

For the broccoli and green beans:
- 450 g frozen broccoli florets, thawed
- 1 can (400 g) green beans, drained
- Zest and juice of 1 lime

Step-by-step instructions

1. Preparing the oven and the fish:
Preheat the oven to 200°C. Cut the fish fillet into 8 strips. Generously drizzle with lime juice. This not only adds a fresh taste but also helps improve the texture of the fish.

2. Preparing the crust mixture:
In a bowl, combine cornmeal with breadcrumbs, lime zest, and fish seasoning. This crust will give the fish a crispy texture, and the lime aroma will enhance the flavor.

3. Dipping the fish in egg:
Dip each fish strip in the beaten egg, ensuring it is well coated, then pass it through the breadcrumb mixture. This is the key to achieving a perfect crust!

4. Baking the fish:
Place the fish strips on a baking tray lined with parchment paper. Drizzle with olive oil to help with browning. Bake for 25-30 minutes, flipping the strips halfway through cooking. Wait to hear the crispy sound of the crust!

5. Preparing the mashed potatoes:
Meanwhile, boil the peeled potatoes in salted water until soft (about 20 minutes). Once cooked, drain well and mash with butter and milk. Add salt and pepper to taste. I recommend using a potato masher for a fine texture.

6. Cooking the vegetables:
In another bowl, mix the broccoli florets with the green beans. Add the zest and juice of a lime for an extra touch of freshness and flavor. You can warm them slightly on the stove or in the microwave, just until they are heated through.

7. Serving:
Place portions of mashed potatoes on a plate, add the crispy fish strips on top, and complete with the broccoli and green bean mixture. You can garnish the plate with thin slices of lime for a vibrant look.

Chef's tip

For an extra burst of flavor, you can add fresh herbs like dill or parsley on top just before serving. This will not only add a fresher look but also a delicious aroma.

Variations

If you want to try a different version, you can replace the fish with chicken or tofu, and instead of mashed potatoes, basmati rice is an excellent choice. This will give you a meal that is just as healthy but with a different texture.

Frequently asked questions

1. Can I use frozen fish?
Yes, you can use frozen fish, but make sure it is properly thawed and drained before preparing.

2. How can I make this dish spicier?
Add a pinch of chili powder or cayenne pepper to the breadcrumb mixture for a spicy kick.

3. What drinks pair well with this dish?
A cold lemonade or a dry white wine pairs perfectly with this dish. Additionally, a light herbal tea can provide a pleasant contrast.

Nutritional benefits

This recipe is not only delicious but also packed with nutrients. Fish is an excellent source of protein and omega-3 fatty acids, essential for heart health. Potatoes provide complex carbohydrates, while broccoli and green beans are full of vitamins and minerals, contributing to a strong immune system.

Calories

Approximately, one serving of this dish contains around 450-500 calories, depending on the amount of olive oil used and the type of fish chosen. This is a balanced meal, perfect for a special lunch or dinner.

I hope these details and tips help you prepare a delicious and healthy dish! Enjoy every step of the cooking process and remember to test your skills with each recipe. Bon appétit!