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Spiced White Fish & Potato-Cauli Mash
Spiced White Fish & Potato-Cauli Mash

Spiced White Fish & Potato-Cauli 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 flavour. 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.

We’ve replaced the green beans in this recipe with broccoli due to local ingredient availability. It’ll be just as delicious, just follow your recipe card!

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

Tags:
Calorie Smart
Under 40g carbs
Allergens:
Milk
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

Total30 minutes
Cooking Time20 minutes
DifficultyEasy

Ingredients

Serving amount

1

Potato

1 portion

Cauliflower

1 head

broccoli

1

Carrot

½

Onion

½

Lemon

1 packet

Smooth Dory Fillets

1 sachet

Kiwi Spice Blend

½ packet

Cream

1 sachet

Chicken-Style Stock Powder

Not included in your delivery

olive oil

20 g

butter

2 tbs

milk

Nutrition Values

Energy (kJ)2601 kJ
Calories621 kcal
Fat38.4 g
of which saturates21.2 g
Carbohydrate45.1 g
of which sugars31.2 g
Dietary Fibre13.9 g
Protein26 g
Sodium1160 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

Medium Pan
Large Non-Stick Pan

Cooking Steps

1
1

• Boil the kettle. • Peel potato and cut into large chunks. • Cut cauliflower and broccoli into small florets. • Thinly slice carrot into sticks. • Thinly slice onion (see ingredients). Zest lemon to get a pinch and slice into wedges.

2
2

• 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!

3
3

• In last 8 minutes of potato cook time, place a colander or steamer basket on top of saucepan and add broccoli and carrot. • Cover and steam until both are tender and potatoes can be easily pierced with a fork, 7-8 minutes. • Transfer broccoli and carrot 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.

4
4

• Meanwhile, discard any liquid from smooth dory fillets packaging. Slice fish in half crossways to get 1 steak per person. • In a medium bowl, combine fish, 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 fish 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.

5
5

• Wipe out and return 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 cream (see ingredients), chicken-style stock powder, a squeeze of lemon juice, zest and a splash of water, stir until slightly thickened, 1-2 minutes.

6
6

• Divide potato-cauli mash, steamed veggies and spiced white fish between plates. • Top fish with creamy onion sauce and serve with remaining lemon wedges. Enjoy!

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