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Pan-fried fish with herby potatoes and courgettes


Serves: 2
timeTotal time:
Pan-fried fish with herby potatoes and courgettes
Recipe photograph by Tara Fisher.

Pan-fried fish with herby potatoes and courgettes


Serves: 2
timeTotal time:

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Nutritional information (per serving)
Calories
486Kcal
Fat
28gr
Saturates
4gr
Carbs
31gr
Sugars
4gr
Fibre
4gr
Protein
28gr
Salt
0.3gr

Emma Franklin

Emma Franklin

Former Assistant Food Editor Emma is a chilli fanatic who grows exotic spices, fruit and vegetables in her urban garden. She loves food from all over the world but her mum's Spaghetti Bolognese is still her desert island dish.
See more of Emma Franklin’s recipes
Emma Franklin

Emma Franklin

Former Assistant Food Editor Emma is a chilli fanatic who grows exotic spices, fruit and vegetables in her urban garden. She loves food from all over the world but her mum's Spaghetti Bolognese is still her desert island dish.
See more of Emma Franklin’s recipes

Ingredients

  • 3 tbsp finely chopped dill
  • ½ tbsp cider vinegar
  • 4 tbsp rapeseed or olive oil
  • 2 large handfuls of basil leaves, finely chopped
  • 2 small garlic cloves, finely chopped
  • 300g baby new potatoes, scrubbed and halved
  • 1 x 200g pack baby courgettes, halved lengthways
  • 1 x 250g pack skinless boneless river cobbler fillets (or other white fish)
  • 1 tbsp plain flour
  • a knob of butter

Step by step

  1. Whisk together the dill, cider vinegar and 3 tablespoons oil with half the basil and garlic; season. Simmer the potatoes in a large pan of boiling salted water for 15 minutes; drain and transfer to a bowl. Toss with half the herby oil; keep warm.
  2. Meanwhile, heat ½ tablespoon oil in a nonstick frying pan, add the courgettes and fry for 5-6 minutes, turning, until golden. Add the remaining basil and garlic and cook for 1 minute more. Add to the potatoes.
  3. Return the frying pan to the heat with ½ tablespoon oil, pat the fish fillets dry with kitchen paper, then dust with the flour and season. Cook them for 2-3 minutes; flip over, add the butter to the pan and cook for a further 2-3 minutes. Serve with the veg and remaining herby oil.
    Tip
    You can use any white fish for this – we like river cobbler, a sustainable farmed fish from South East Asia with a meaty texture, similar to sole.

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