Spiced White Fish & Potato-Cauliflower Mash
with Creamy Onion Sauce & Steamed Veggies
Dive into dinner with tonight’s seafood spectacular! Perfectly seasoned and pan-seared, the tender fish fillet is drizzled with a luscious creamy onion sauce that’s packed with flavor. Paired with buttery potato-cauli mash and vibrant steamed veggies, it’s a feel-good meal that’ll warm you up from the inside out.
This recipe is under 650kcal per serving and under 40g carbohydrates per serving.
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
Ingredients
1
Potato
1
Cauliflower
1
Green beans
1
Carrot
1
Red Onion
1
Lemon
1
Smooth Dory Fillets
(Contains fish; )
1
Kiwi Spice Blend
1
Cream
(Contains Milk; )
1
Chicken-Style Stock Powder
Not included in your delivery
olive oil
butter
(Contains Milk; )
milk
(Contains Milk; )
Nutrition Values
Cooking Steps
• Boil the kettle. Peel potato and cut into large chunks. • Cut cauliflower into small florets. • Trim green beans. Thinly slice carrot into sticks. • Thinly slice brown onion. Zest lemon to get a pinch and slice into wedges.
• Half-fill a medium saucepan with boiling water with a generous pinch of salt. • Cook potato and cauliflower in the boiling water, over high heat, until easily pierced with a fork, 12-15 minutes. TIP: Save time and get more fibre by leaving the potato unpeeled!
• In last 8 minutes of potato cook time, place a colander or steamer basket on top and add beans and carrot. • Cover and steam until both are tender, and potatoes can be easily pierced with a fork, 7-8 minutes. • Transfer veggies to a bowl. Season, then set aside. • Drain potato and cauliflower and return to pan. Add the butter, milk and a pinch of salt. Mash until smooth. Cover to keep warm.
• Meanwhile, discard any liquid from white fish fillet packaging. Slice fish in half crossways to get 1 steak per person. • In a medium bowl, combine white fish fillets, Kiwi spice blend and a drizzle of olive oil. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. • When oil is hot, add fillets to the pan and cook until just cooked through, 5-6 minutes each side. Transfer to a plate 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
• Wip eturn frying pan to medium-high heat with a drizzle of olive oil. Add onion, and cook until tender, 4-5 minutes. • Reduce heat to medium, add longlife cream (see ingredients), chicken-style stock powder, a squeeze of lemon juice, zest and a splash of water, and stir until slightly thickened, 1-2 minutes.
• Divide cauliflower mash, steamed veggies and spiced white fish between plates. • Top fish creamy onion sauce and serve with remaining lemon wedges. Enjoy!