Seared Dory Fish & Parsley Brown Butter Sauce
with Potato Mash & Steamed Veggies
Nostalgia is the secret ingredient here. Steamed veggies and buttery, mash, it’s a homestyle meal that warms you up from the inside. The superstar of this dish is the seasoned fish cooked in garlic and herbs. Sit down and enjoy this meal with family and friends or your own wonderful company!
This recipe is under 650kcal per serving.
Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed
Ingredients
2
potato
1
carrot
1 bag
baby broccoli
1 packet
Smooth Dory Fillets
(Contains fish; )
1 sachet
Herb & Mushroom Seasoning
1 bag
parsley
2 clove
garlic
Not included in your delivery
olive oil
2 tbs
milk
(Contains Milk; )
20 g
butter (for the mash)
(Contains Milk; )
40 g
butter (for the sauce)
(Contains Milk; )
1 drizzle
white wine vinegar
Nutrition Values
Utensils
Instructions
• Bring a medium saucepan of salted water to the boil. Peel potato, then cut into large chunks. • Cut carrot into thin sticks. Halve baby broccoli lengthways. Finely chop garlic. • Thinly slice parsley.
TIP: Save time and get more fibre by leaving the potato unpeeled!
• Cook potato in boiling water for 12-15 minutes. When the potato has 7-8 minutes cook time remaining, place a colander or steamer basket on top of the saucepan, then add carrot and baby broccoli. • Cover with a lid and steam until veggies are tender and potato can be easily pierced with a fork. • Transfer carrot and baby broccoli to a medium bowl, season to taste and cover to keep warm. • Drain potato, then return to the saucepan. Add the milk and butter (for the mash). Mash until smooth. Season to taste and cover to keep warm.
Little cooks: Get those muscles working and help mash the potatoes!
• While the veggies are steaming, discard any liquid from the smooth dory fillet packaging. Slice fish in half crossways to get 1 steak per person. • In a medium bowl, combine herb & mushroom seasoning and a drizzle of olive oil. Add fish and gently turn to coat.
• In a large frying pan, heat a drizzle of olive oil over medium-high heat. When oil is hot, cook fish in batches, until just cooked through, 5-6 minutes each side. Transfer to a paper towel-lined plate.
• Return the frying pan to medium-high heat, then melt butter (for the sauce). Cook garlic and cook until fragrant, 1-2 minutes. • Remove the pan from heat, then add parsley, Season.
• Divide mash and steamed veggies between plates. Top with seared fish and spoon over parsley brown butter sauce. Enjoy!