Herby fish and butternut squash 'fries' recipe
A healthy take on a British classic, sustainably-sourced white fish and butternut squash fries mix it up for a simple midweek supper.
See method- Serves 4
- 10 mins to prepare and 30 mins to cook
- 337 calories / serving
- Dairy-free
- Healthy
Ingredients
- 800g butternut squash, peeled, deseeded and cut into chips
- 4 tbsp plain flour
- 2½ tbsp olive oil, plus extra for greasing
- 4 frozen sustainable white fish fillets
- 15g fresh flat-leaf parsley, chopped
- 1 lemon, zested, plus extra wedges to serve
- 250g frozen petits pois
- 15g fresh mint, finely chopped
Each serving contains
- Energy
- 1420kJ 337.0kcal
- Fat
- 13g
- Saturates
- 2g
- Salt
- 0.5g
- Sugars
- 11g
of the Reference intake
Carbohydrate 32.6gProtein 25.0gFibre 7.4g
Method
- Preheat the oven to gas 7, 220°C, fan 200°C. Put the squash in a large bowl and pat dry with kitchen paper. Add 1 tbsp flour and season lightly; toss to coat the squash. Dust off any excess flour and toss with 1 tbsp olive oil. Arrange in an even layer on a nonstick baking tray, then roast for 25-30 mins, turning halfway, until golden and crisp.
- Put the fish on a lightly oiled baking tray; transfer to the top shelf of the oven for 5 mins to defrost slightly.
- Meanwhile, mix the remaining flour with the parsley and lemon zest in a shallow bowl; season. Drain the water from the fish and pat dry with kitchen paper, then gently coat in the herby flour.
- Heat 1 tbsp oil in a large nonstick frying pan over a medium heat. Fry the fish for 10 mins, turning halfway, until golden and cooked through.
- Boil the peas for 3 mins; drain and return to the pan. Add ½ tbsp oil, the mint and a squeeze of lemon juice, then lightly mash; season to taste. Serve with the fish and butternut chips, plus extra lemon wedges.
- See more White fish recipes
