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Prep 15 minCook 30 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
2 white fish fillets (300 g)
500 g potatoes, skins on, cut into 4 cm pieces
300 g broccoli, cut into florets
35 ml extra-virgin olive oil (32 g)
1 lemon, half sliced and half juiced (100 g)
2 garlic cloves, chopped (10 g)
15 g flat-leaf parsley, chopped
2 g iodised table salt
Ground black pepper, to taste
Method
Heat the oven to 200C/400F. Put the potatoes in cold unsalted water, bring to the boil and simmer 18-20 minutes until a knife slides in with no resistance.
Put the fish on a lined tray, lay the lemon slices over it, rub with a third of the oil and season. Bake 12-14 minutes, until it flakes under gentle pressure and has turned from glossy to opaque all the way through.
Add the broccoli to the potato pan for the last 4 minutes of the potatoes' time. It should still have a little resistance at the stem.
Crush the potatoes roughly with a fork and the rest of the oil, a splash of the cooking water, and the garlic crushed into the lemon juice first — the acid takes the raw edge off it in a couple of minutes. Crushed, not mashed: you want lumps and torn edges to catch the oil.
Stir the parsley and lemon juice through the potato and serve with the fish and broccoli.
Safety and storage
Cook to
63°C / 145°F in the centre (fish)
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
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Trade-offs
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Baked White Fish with Crushed Potato and Broccoli
Serves 2 · Prep 15 min · Cook 30 min
White fish baked on a tray with lemon while potatoes boil and get crushed with olive oil, and broccoli goes in the same pan for the last few minutes.
Ingredients
2 white fish fillets (300 g)
500 g potatoes, skins on, cut into 4 cm pieces
300 g broccoli, cut into florets
35 ml extra-virgin olive oil (32 g)
1 lemon, half sliced and half juiced (100 g)
2 garlic cloves, chopped (10 g)
15 g flat-leaf parsley, chopped
2 g iodised table salt
Ground black pepper, to taste
Approximate per serving
2166 kJ / 517.8 kcal · protein 40.7 g · carbohydrate 32 g · fibre 10.2 g · fat 21.8 g · sodium 547.3 mg
Method
Heat the oven to 200C/400F. Put the potatoes in cold unsalted water, bring to the boil and simmer 18-20 minutes until a knife slides in with no resistance.
Put the fish on a lined tray, lay the lemon slices over it, rub with a third of the oil and season. Bake 12-14 minutes, until it flakes under gentle pressure and has turned from glossy to opaque all the way through.
Add the broccoli to the potato pan for the last 4 minutes of the potatoes' time. It should still have a little resistance at the stem.
Crush the potatoes roughly with a fork and the rest of the oil, a splash of the cooking water, and the garlic crushed into the lemon juice first — the acid takes the raw edge off it in a couple of minutes. Crushed, not mashed: you want lumps and torn edges to catch the oil.
Stir the parsley and lemon juice through the potato and serve with the fish and broccoli.
Safety and storage
Cook to
63°C / 145°F in the centre (fish)
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Colour and clear juices are not a reliable test. Check the thickest part with a thermometer.
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Cooking for a diagnosed coeliac diet, where getting gluten out is the treatment and the rest is making that easy to live with. Diagnosis, testing and follow-up stay with your own team, and no recipe can vouch for your kitchen or a manufacturer’s production line.
