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Quick White Fish & Creamy Parsley Sauce
Quick White Fish & Creamy Parsley Sauce

Quick White Fish & Creamy Parsley Sauce

with Roasted Pumpkin & Green Bean Salad

Tender pan-seared fish never fails to satisfy! It has all the familiar tastes of home cooking at its finest, plus a creamy herb sauce and a side of easy roast potato and pumpkin which make up the perfect accompaniments to this tasty dinner.

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

Tags:
Calorie Smart
Under 40g carbs
Allergens:
Fish
Milk

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

Total25 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

1

potato

1 packet

peeled pumpkin pieces

½ sachet

Zesty Chilli Salt

1 bag

green beans

1 bag

parsley

½

lemon

1 packet

Smooth Dory Fillets

(Contains: Fish; )

1 sachet

Garlic & Herb Seasoning

½ packet

cream

(Contains: Milk; )

1 bag

baby spinach leaves

Not included in your delivery

olive oil

20 g

butter

(Contains: Milk; )

Nutrition Values

Energy (kJ)2329 kJ
Fat37.1 g
of which saturates21.1 g
Carbohydrate30.8 g
of which sugars15.4 g
Protein23 g
Sodium647 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

Baking Tray
Baking Paper
Large Non-Stick Pan

Cooking Steps

1
1

• Preheat oven to 240°C/220°C fan-forced. Cut potato into bite-sized chunks. • Place peeled pumpkin pieces and potato on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. • Roast until tender, 20-25 minutes. • When veggies are done, remove from oven and sprinkle over zesty chilli salt (see ingredients), then toss to coat.

2
2

• Meanwhile, trim and halve green beans. Finely chop parsley. Zest lemon to get a pinch and slice into wedges. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. Cook green beans until tender, 4-5 minutes. Transfer to a medium bowl. • Meanwhile, discard any liquid from smooth dory fillet packaging. Slice fish in half crossways to get 1 piece per person. • In a medium bowl, combine garlic & herb seasoning and a pinch of salt and pepper. Add fish and gently turn to coat. Set aside.

3
3

• Return the frying pan to medium-high heat with a drizzle of olive oil. Cook fish until just cooked through, 2-3 minutes each side. • When fish has 30 seconds remaining, add the butter and cook until lightly browned. Transfer to a plate and cover to keep warm. • Wipe out the frying pan, then return to medium-high heat. Add cream (see ingredients), a squeeze of lemon juice, the lemon zest and parsley. Cook, stirring, until slightly reduced, 1-2 minutes. Season with pepper.

TIP: Add a splash of water if the sauce looks too thick. TIP: White fish is cooked through when centre turns from translucent to white.

4
4

• To the bowl with green beans, add baby spinach leaves, a squeeze of lemon juice and a drizzle of olive oil. Season with salt and pepper. • Divide seared white fish, roast veggies and green bean salad between plates. • Top fish with creamy parsley sauce. Serve with remaining lemon wedges. Enjoy!