Lemon Crumble Fish with Power Mash

Revision time. Heads are down, tummies rumbling. It is an anxious time for the GCSE and A level students and something about anxiety makes you crave comfort food. This dish fits the bill without much in the way of bad fats and is super tasty.

I’ve been generous with the mash as it tends to go quickly when teenagers are around. For us, I serve smaller portions and up the veg element.

I never mention the beans in the mash and they never seem to notice, but this is a sneaky way of upping the protein quota for the day. I sometimes stir in a few pumpkin seeds into the crumble as well.

It takes about 1/2 hour to prepare. For the grown ups it teams beautifully with a chilled glass of Sancerre or similar, allowing brief glimpses of summer flavour and hopes for a sunny Easter holiday.

 

 

Lemon Crumble Fish with Power Mash – Ingredients for 4 people

4 chunky white fish fillets, sustainable obviously, such as cod or basa

2/3 tbsp coconut oil

3 fat garlic cloves, finely chopped/minced

60g Panko breadcrumbs or a fat slice of day old granary whizzed into crumbs

30g capers

2 lemons

400g white potatoes

400g sweet potatoes

1 x small can Cannellini or butter beans

2 x tbsp/150g butter

Steamed broccoli or greens to accompany

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Heat the oven to 200dg/Gas 6.

Place the fish fillets onto a well greased baking tray, ready for the crumb.

Peel and chop the potatoes into small pieces and boil in salted water until tender.

Heat a frying pan on a medium heat and melt the coconut oil into it. Zest one of the lemons into the oil and stir in the breadcrumbs with a pinch of salt. Combine well and top the patiently waiting fish fillets evenly with the crumb. Pop into the oven for 20-25 minutes.

When the potatoes are almost ready, add the can of white beans and bring up to temperature as the potatoes finish off. Drain, shake and leave to let dry off their steam for a minute or two before you pop back into the pan with the garlic, seasoning, a knob of butter and a splash of milk. Mash until creamy, cover and hold until the fish is ready.

Pop your greens into a microwave steamer and blast for 40 seconds or so until glossy and bright.

Meanwhile, melt the butter over a medium heat, cooking gently until it turns a golden brown. Squeeze the juice of the two lemons in, add the capers and stir. Take off the heat.

Assemble the food onto warm plates – mash first, topped with a fish fillet each and dress with the green veg on the side. Drizzle with the butter and caper sauce and serve to the exhausted waifs at the table.

 

 

 

 

20 Comments Add yours

  1. Love the idea of mixing extra protein into the mash

    Like

    1. Hey Sarah
      You can use the same mash to top fish and cottage pies and with sausages.Thanks for your interest!

      Like

  2. Prateek Goel says:

    Just fall in love with the dish! I’m going to prepare one now… Lemon crumbled fish I love you

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    1. The crumble I took from a recipe which was crumbled over steamed asparagus which makes a super delicious Spring lunch.

      Like

  3. soulsensecoaching says:

    This looks great. I’ve never heard of power mash before but it sounds like an excellent way to get more beans into your diet.

    Liked by 1 person

    1. Well seasoned with a bit of butter the mash is delicious and the extra protein is pleasing

      Liked by 1 person

  4. Dusica says:

    Great recipe I’ll gonna try it. Looks delicious!

    Like

  5. Ana De-Jesus says:

    Wow the crumble with power mash looks great, especially as it has hidden healthy goodness. I like the sound of the power mash mmm x

    Liked by 1 person

    1. Hey Ana
      Always trying to sneak in some extra goodness under the radar!

      Like

  6. Eileen says:

    I am starting to like everything I see in you blog. Your recipes look so delicious and unique. That power mash looks like something we’d really enjoy!

    Liked by 1 person

    1. Thank you Eileen! I try to put things on the table that they will actually eat. No cauliflower pizzas here……you. An sneak the beans in and they rarely notice.

      Like

    2. Thanks Eileen!
      Also great as an extra burst of goodness with sausages, veggie or otherwise. Enjoy!

      Like

  7. Omg this looks absolutely delicious! And I am glad that it has so much nutrition in it too! I will definitely have to make it this week!

    Liked by 1 person

    1. Hey Cassidy – an Italian influence this….they eat so may pulses mixed into their daily diet. We have a house on Lake Garda and gather many influences from that region. Enjoy Rome, lucky Girl!

      Liked by 1 person

  8. ishy says:

    This looks delicious! I love the idea of adding beans!

    Liked by 1 person

  9. alisonrost says:

    This looks wonderful! At our house we’ve been adding more and more fish into our diet and this one I’m going to try. Love the idea of the power mash .. genius to add beans for an extra shot of protein!

    Liked by 1 person

  10. Mmmm that looks delicious! Urgh I remember those days of studying for GCSE’s and not fond memories haha! Good food like this is what you need when studying!

    Ellie

    Like

  11. Via Bella says:

    Not only does this look delish– you use coconut oil to do it! Does it give it a more sweet taste? ~http://viabella-thebeautifullife.blogspot.com/

    Like

  12. harshrajwrites says:

    Nice. I had never heard of such a dish before. Well explained!

    Like

  13. Lindsey says:

    This looks truly divine and sound very fresh and scrumptious, perfect for those young brains, whilst stufying.

    Like

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