Calorie-Conscious Pan-Fried Basa Fish

Nutrition per serve

Ingredients

• 1pcs potato
• 2clov garlic
• 10g masala seasoning
• 30g pepitas
• 280g basa centre-cut portions
• 50g baby spinach leaves
• 130g natural yoghurt
• 23ml olive oil
• 5ml red or white wine vinegar
• 3ml honey

Method

1. Step 1 — Boil potato
   Peel the potato and cut into 2cm chunks. Crush or finely chop the garlic. Put the potato in a small saucepan, cover with cold salted water and bring to the boil. Cook for 8-9 mins until tender. Drain and return to the pan. Cover the pan and shake it to roughen up the edges of the potato (see Kitchen hack).
2. Step 2 — Pan-fry potato
   Heat 2 tsp olive oil in a medium deep frypan over high heat. Cook the potato, garlic and half the masala seasoning, stirring, for 5 mins or until golden. Remove the pan from the heat. Season with salt and pepper.
3. Step 3 — Pan-fry fish
   Meanwhile, put the pepitas in a cold medium frypan over medium heat. Toast, tossing, for 3-4 mins until evenly golden. Remove from the pan. Scatter the remaining masala seasoning over the fish and season with salt and pepper. Heat 2 tsp olive oil in the pan over medium heat. Cook the fish for 3½-4 mins each side until browned and cooked through. Remove pan from heat.
4. Step 4 — Make spinach salad
   Put 2 tsp olive oil, 1 tsp red wine vinegar and ½ tsp honey in a large bowl, season with salt and pepper and whisk to combine. Add the spinach and pepitas and toss to combine.
5. Step 5 — Serve up
   Divide the fish, Bombay potatoes and spinach salad among plates. Drizzle with the yoghurt and enjoy!
6. Step 6 — Kitchen hack
   You don't want to break up the potato pieces too much, you just want to roughen up the edges a little so they get nice and crisp when pan-fried. So give the pan a good shake, but not too hard.

Allergens

Sulfit, Fisch, Milch