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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.

This recipe is under 650kcal per serving.

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!

Tags:
Calorie Smart
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

Red Onion

1

Broccoli

1 packet

Cream

(Contains: Milk; )

1 packet

Potato

1 sachet

Chicken-Style Stock Powder

1

Carrot

1

Cauliflower

1 sachet

Kiwi Spice Blend

1

Lemon

280 g

Hoki Fillets

(Contains: Fish; )

Not included in your delivery

1 drizzle

olive oil

20 g

butter

(Contains: Milk; )

2 tbs

milk

(Contains: Milk; )

Nutrition Values

Calories820 kcal
Energy (kJ)3430 kJ
Fat60.7 g
of which saturates36.7 g
Carbohydrate24.3 g
of which sugars13.9 g
Dietary Fibre11.5 g
Protein39.9 g
Cholesterol0 mg
Sodium1110 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
Lid
Large Pan

Cooking Steps

Get prepped
1

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


TIP: Save time and get more fibre by leaving the potato unpeeled!

Start the mash
2

• Half-fill a large saucepan with boiling water and add 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. 

Finish the veggies & mash
3

• In the last 8 minutes of potato cook time, place a colander or steamer basket on top of saucepan, then add carrot and broccoli. 
• Cover with a lid and steam until both are tender and potatoes can be easily pierced with a fork, 7-8 minutes.
• Transfer carrot and broccoli to a bowl. Season with salt and pepper, then set aside.
• Drain potato and cauliflower and return to the pan. Add the butter, milk and a pinch of salt. Mash until smooth. Cover to keep warm. 

Cook the fish
4

• Meanwhile, discard any liquid from hoki 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.

Cook the sauce
5

• Wipe out the frying pan, then return to medium-high heat with a drizzle of olive oil. Cook onion until tender, 4-5 minutes.
• Reduce heat to medium, add cream (see ingredients), chicken-style stock powder, lemon zest, a squeeze of lemon juice and a splash of water, stirring, until slightly thickened, 1-2 minutes. 

Finish & serve
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!