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Fish with seeds, carrot and sweet potato mash with orange

Batch cooking

Fish Public
Course: Main course
Preparation time: 20 minutes
Cooking time: 30 minutes
Energy: 477 kcal / serving

Instructions

  • 1.   Prepare the seed breadcrumb. Coarsely mix the nuts, pumpkin seeds, sesame seeds, and peeled garlic clove. Season with salt and pepper and mix with the breadcrumbs. Reserve in an airtight container.
  • 2.   Prepare the mash. Peel and cut the sweet potatoes into small cubes. Squeeze the orange and finely grate its zest. Cook the carrots and sweet potatoes in a large pot of salted boiling water until the pieces are tender: about 15 minutes. Drain.
  • 3.   Blend the vegetables with the butter, freshly squeezed orange juice, and zest until smooth. Season with salt and pepper. Let cool, then place in an airtight container in the freezer.
  • 4.   Gently reheat the mash in a pot. Brown the fish fillets in a large skillet with walnut oil, a few minutes on each side, turning them gently. Serve with the mash, sprinkle with coriander and seed breadcrumb.

Ingredients for servings

  • 600 g of sweet potato
  • 400 g of carrot
  • 4 black pollock
  • 2 tablespoon of breadcrumbs
  • 12 walnut kernels
  • 1 tablespoon of pumpkin seed
  • 1 tablespoon of sesame seed
  • 1 garlic clove
  • 1 small orange
  • 40 g of unsalted butter
  • ½ bunch of fresh coriander
  • 1 tablespoon of walnut oil

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    477 kcal
    24 %
  • Fat
    29,27 g
    42 %
  • of which saturated
    7,71 g
    39 %
  • Carbohydrates
    42,42 g
    16 %
  • of which sugar
    18,04 g
    20 %
  • Protein
    7,83 g
    16 %
  • Fibers
    10,28 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.

Reference