This is such a simple, fresh and light dinner – the zesty, caper sauce really brings this dish to life!
This Week
2 Dec - 8 Dec
Pan-Fried Fish with a Zesty, Caper Butter Sauce and Broccoli
- Under 30 minutes.
- 4
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Meal Prep Guide
Prepare the broccoli (store in an airtight container in the fridge).
- Cut two heads of broccoli into florets.
Make the zesty, caper butter sauce (allow to cool and store in an airtight container in the fridge).
Ingredients:
- 1 red onion (finely diced)
- 1 large lemon (juice and zest)
- ¼ cup raisins (finely chopped)
- 3 Tbsp capers
- ½ cup chicken or vegetable stock
- 2 garlic cloves (crushed)
Method:
- Heat 1 Tbsp of olive oil and 1 Tbsp of butter in a small pan over a medium heat, add the red onion and cook for 5 minutes until nice and soft.
- Add the lemon juice and zest, stock, raisins, capers and garlic and cook for another 5-10 minutes until the stock has reduced and a beautiful sauce has formed.
Tips
Tips
- If you’ve got a hungry household to feed then you could serve this dish alongside our baked potatoes.
- This sauce is really delicious with a dash of white wine if you’ve got any on hand. We recommend using ¼ cup wine and ¼ cup stock.
- Coating the fish fillets in flour creates a light, crispy and golden crust, but make sure to shake off any excess flour to avoid an unpleasant texture and burning in the pan.
- Don’t overcrowd the pan, cook the fish in batches if your pan isn’t big enough.
Shortcuts
Vegetables
- Swap out the broccoli for broccolini, brussel sprouts or green beans.
Protein
- For a vegetarian option add 1 x 400g tin of butter beans to the sauce and serve with our baked potatoes.
Other
- Swap out the almonds for pine nuts.
- Swap out the stock for ¼ cup white wine and ¼ cup stock.
Ingredients
- 1 red onion (finely diced)
- 1 large lemon (juice and zest)
- ¼ cup raisins (finely chopped)
- 3 Tbsp capers
- ½ cup chicken or vegetable stock
- 2 garlic cloves (crushed)
- 600g white fish (we used tarakihi)
- ¼ cup flour
- 2 small heads broccoli (cut into small florets)
- ¼ cup roasted almonds (roughly chopped)
- ½ cup parsley (roughly chopped)
- Butter
- Olive oil
- Salt and pepper
Method
- Heat 1 Tbsp of olive oil and 1 Tbsp of butter in a small pan over medium heat. Add the red onion and cook for 5 minutes until soft. Add the lemon juice and zest, stock, raisins, capers and garlic; cook for another 5-10 minutes or until the stock has reduced and a beautiful sauce has formed.
- While the sauce is reducing, add the flour to a large plate and season generously with salt and pepper. Dust each fish fillet in the flour mix, then shake gently to remove any excess flour.
- Add some olive and butter to a large pan over medium head. Add the fish fillets and cook for 2-3 minutes on each side (depending on the size of the fillets).
- While the fish is cooking, steam the broccoli for 3-4 minutes until cooked through but still has a nice crunch.
- Once everything is ready, add the steamed broccoli across four plates. Top with the fish fillets and spoon over the sauce. Finally, scatter over some almonds and parsley.
Variations
Vegetables
- Swap out the broccoli for broccolini, brussel sprouts or green beans.
Protein
- For a vegetarian option add 1 x 400g tin of butter beans to the sauce and serve with our baked potatoes.
Other
- Swap out the almonds for pine nuts.
- Swap out the stock for ¼ cup white wine and ¼ cup stock.
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