Fish baps mushy peas & tartare sauce recipe

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  • Yield: 4 Servings

Ingredients

Baps
  • 4 nice soft wholewheat baps
  • 4 large (halved) or 8 small flat-fish fillets (roughly 480 g in total), such as plaice, lemon sole, megrim or dab, skin off and pin-boned
  • 1 pinch of cayenne pepper
  • ½ a mug of plain flour
  • Olive oil
  • 25 g Parmesan cheese
  • 1 punnet of cress
  • 1 lemon
Peas
  • 1 medium potato
  • 500 g frozen peas
  • ½ a bunch of fresh mint
Sauce
  • 6 cornichons
  • 1 tbsp capers
  • 1 little gem lettuce
  • 250 g fat-free natural yoghurt
  • ¼ of a bunch of fresh flat-leaf parsley
  • 1 lemon
How to Make It
  1. Put the baps into the oven. Slice the potato 0.5 cm thick, put it into the small pan, cover with boiling water and the lid and bring to the boil. On a sheet of greaseproof paper, season the fish with salt, pepper and the cayenne, then sprinkle over the flour to coat
  2. Pour 2 tablespoons of oil into the frying pan and add the fish. Cook until golden, finely grating the Parmesan over the top when you flip it over. Tip the frozen peas into the pan with the potato, then rip in the leafy top half of the mint and replace the lid.
  3. Put the cornichons, capers, lettuce and yoghurt into the processor. Tear in the top leafy half of the parsley, squeeze in the lemon juice, then whiz up, season to taste and pour into a bowl. Drain the peas and potatoes, purée in the processor and season to taste. When the fish is perfect, get the baps out of the oven and serve with the peas, tartare sauce, pinches of cress and lemon wedges.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
Calories
665 kcal
Calories from Fat:
160.2 kcal
% Daily Value*
Total Fat
17.8 g
51%
Saturated Fat
5.4 g
27%
Trans Fat
0.0 g
carbohydrates
71.4 g
55%
Sugars
14.4 g
16%
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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