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
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
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.