Double Herby Fish & Garlic Greens

Name: Double Herby Fish & Garlic Greens with Dill & Parsley Mayo
Total time: 20 min
Yield: 2
Cuisine: Modern
Ingredients: olive oil; 2 packet Smooth Dory Fillets; 1 sachet Garlic & Herb Seasoning; 1 courgette; 2 clove garlic; 1 packet broccoli florets; drizzle balsamic vinegar; 1 packet Dill & Parsley Mayonnaise

with Dill & Parsley Mayo

Get up to $175 off

Dive into this spectacular seafood dish. Smooth dory is perfectly seared for a crispy, golden finish, then paired with garlicky greens that pack a punch. Dip each bite into the creamy dill-parsley mayo for a fresh, herby twist - it’s a flavour combo that’ll keep you coming back for more!

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

Tags:

Calorie Smart

•Over 30g protein

•Under 40g carbs

Allergens:

Fish

•Eggs

•Soy

The quantities provided above are averages only.

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

Total20 minutes

Cooking Time10 minutes

DifficultyEasy

Ingredients

Serving amount

2 packet

Smooth Dory Fillets

(Contains: Fish; )

1 sachet

Garlic & Herb Seasoning

courgette

2 clove

garlic

1 packet

broccoli florets

1 packet

Dill & Parsley Mayonnaise

(Contains: Eggs, Soy; )

Not included in your delivery

olive oil

drizzle

balsamic vinegar

Nutrition Values

Energy (kJ)2002 kJ

Calories478 kcal

Fat32.9 g

of which saturates3.6 g

Carbohydrate7.4 g

of which sugars6.4 g

Dietary Fibre5 g

Protein38.7 g

Sodium703 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Large Non-Stick Pan

Cooking Steps

• Remove smooth dory fillets from packaging and pat dry with paper towel. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. • Season fish on both sides with garlic & herb spice blend. • When oil is hot, cook fish in batches until just cooked through, 5-6 minutes each side. Transfer to serving plates, season and cover to keep warm.

TIP: White fish is cooked through when the centre turns from translucent to white. TIP: Add extra oil between batches if needed so the fish doesn't stick to the pan.

• Meanwhile, thinly slice courgette into sticks. Finely chop garlic.

• Wipe out frying pan and return to medium-high heat with a drizzle of olive oil. • Cook broccoli florets and courgette until tender, 5-6 minutes. • Add garlic and a drizzle of balsamic vinegar, and cook, until fragrant, 1 minute. Season with salt and pepper.

TIP: Add a dash of water to the pan to help speed up the cooking process.