Pan-Fried Fish & Garlic Greens

Name: Pan-Fried Fish & Garlic Greens with Dill & Parsley Mayo
Total time: 20 min
Yield: 2
Cuisine: Australian
Ingredients: 1 packet Dill & Parsley Mayonnaise; 1 sachet Seasoning Blend; 2 Garlic; 1 Courgette; 280 g Smooth Dory Fillets; 1 Broccoli; 1 packet Baby Leaves; 1 drizzle olive oil; 1 drizzle balsamic vinegar

with Dill & Parsley Mayo

Get up to $175 off

Dive into this spectacular seafood dish. Smooth dory is seasoned with our classic seasoning blend and 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!

Tags:

Calorie Smart

•Under 40g carbs

•Under 30g carbs

Allergens:

Eggs

•Soy

•Fish

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

1 packet

Dill & Parsley Mayonnaise

(Contains: Eggs, Soy; )

1 sachet

Seasoning Blend

Garlic

Courgette

280 g

Smooth Dory Fillets

(Contains: Fish; )

Broccoli

1 packet

Baby Leaves

Not included in your delivery

1 drizzle

olive oil

1 drizzle

balsamic vinegar

Nutrition Values

Calories379 kcal

Energy (kJ)1590 kJ

Fat26.8 g

of which saturates2.9 g

Carbohydrate5.5 g

of which sugars4.7 g

Dietary Fibre8.1 g

Protein25.6 g

Cholesterol0 mg

Sodium879 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.

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 seasoning. • 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.

• Meanwhile, chop broccoli (including stalk!) into small florets. 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 and courgette until tender, 5-6 minutes. • Add garlic, baby leaves and a drizzle of balsamic vinegar and cook until slightly wilted and fragrant, 1 minute. Season with salt and pepper. TIP: Add a dash of water to the pan to help speed up the cooking process.