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Pan-fried fish with warm potato salad

This warm salad is summery and low calorie with a refreshing lemon dressing and filling new potatoes.

Serves 4

Prep Time 10 min

Cooking Time 20 min


    • 750g new potatoes in their skins, scrubbed and halved if large
    • 350g broccoli, cut into florets
    • 2 courgettes, halved and sliced
    • 100g baby spinach
    • 4 x 170g thick skinless white fish fillets
    • ¼tsp chilli flakes
    • Cooking oil spray

For the lemon dressing

  • 1tbsp capers
  • 2 anchovies, chopped
  • 2tbsp lemon juice, plus wedges to serve
  • 2tbsp extra-virgin olive oil
  • 4tbsp chopped fresh parsley, plus extra to garnish


  1. Cook the potatoes in a medium pan of boiling water for 15 min or until tender. Meanwhile, steam the broccoli and courgettes. Drain the potatoes, then transfer to a large bowl with the steamed broccoli and courgettes. Gently toss through the baby spinach.
  2. Whiz the dressing ingredients in a mini food processor or with a hand blender (leave coarse). Season with pepper, then toss with the potatoes and veg. Set aside.
  3. Pat the fish dry with kitchen paper, then season with the chilli flakes. Spray a large non-stick frying pan with oil and heat over a medium-high heat. Add the fish and fry for 3 min. Turn and fry on the other side for 2–3 min until cooked through (see below).
  4. Divide the salad and fish among 4 bowls, then serve garnished with parsley and lemon wedges.

Nutrition per serving

Read more on how we calculate nutrition.
371kcal 40.7g 9.1g 1.5g 9g 5.5g 0.8g 168mg 33.2g 6.3mg

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