Name: Spiced fish with broccoli puree
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 4 haddock fillets; 1 tsp paprika powder; 1 tsp ginger powder; ½ cup flour (wheat, rice or chickpea); 3 Tbsp corn flour; 1 head broccoli; 1 piece of ginger; 2 cloves of garlic

Spiced fish with broccoli puree

30 Jun 2023

by Dinna

Prep Time

5 minutes

Cook Time

15 minutes

Total Time

20 minutes

Background

This spiced fish with broccoli purée is perfect for a midweek supper. It’s ready within 15 minutes. It’s low-cal and low-carb, but you can serve it with sautéed potatoes (like I did) or bread, with grilled veggies or salad etc on the side. I used haddock, but hake and cod would be fine too. For a gluten-free version use rice or chickpea flour. Even fine polenta would work too. If you want it extra spicy, add some cayenne to the coating.

Ingredients

4 haddock fillets
1 tsp paprika powder
1 tsp ginger powder
½ cup flour (wheat, rice or chickpea)
3 Tbsp corn flour
1 head broccoli
1 piece of ginger
2 cloves of garlic

Instructions

Tear the broccoli into florets and put them in a pan of slightly salted water. Add the ginger and garlic cloves. Bring to the boil, then cook for about 5 minutes.
Meanwhile, mix the flour, cornflour, ginger powder, salt and paprika in a bowl, then coat the fish fillets in this mixture. Put them on a plate.
By now the broccoli should be cooked, so drain and purée them with a stick blender (including the ginger and garlic cloves). Season to taste. Add a pinch of cayenne for an extra kick.
Heat some oil in a frying pan and put the fish into the hot oil. Fry for a couple of minutes, then turn them over. Fry them again for another couple of minutes until their coat is golden. Don’t overcook the fish - but make sure the flesh is cooked through, particularly, if it’s a thick slice.
Serve the fish fillets with the broccoli purée.