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Herby fish and butternut squash 'fries' recipe

Herby fish and butternut squash 'fries' recipe

3 ratings

A healthy take on a British classic, sustainably-sourced white fish and butternut squash fries mix it up for a simple midweek supper. See method

  • Serves 4
  • 10 mins to prepare and 30 mins to cook
  • 337 calories / serving
  • Healthy
  • Dairy-free

Ingredients

  • 800g butternut squash, peeled, deseeded and cut into chips
  • 4 tbsp plain flour
  • 2½ tbsp olive oil, plus extra for greasing
  • 4 frozen sustainable white fish fillets
  • 15g fresh flat-leaf parsley, chopped
  • 1 lemon, zested, plus extra wedges to serve
  • 250g frozen petits pois
  • 15g fresh mint, finely chopped
If you don't have any butternut squash, try sweet potato

Each serving contains

  • Energy

    1420kj
    337kcal
    17%
  • Fat

    13g 18%
  • Saturates

    2g 10%
  • Sugars

    11g 13%
  • Salt

    0.5g 8%

of the reference intake
Carbohydrate 32.6g Protein 25g Fibre 7.4g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Put the squash in a large bowl and pat dry with kitchen paper. Add 1 tbsp flour and season lightly; toss to coat the squash. Dust off any excess flour and toss with 1 tbsp olive oil. Arrange in an even layer on a nonstick baking tray, then roast for 25-30 mins, turning halfway, until golden and crisp.

  2. Put the fish on a lightly oiled baking tray; transfer to the top shelf of the oven for 5 mins to defrost slightly.

  3. Meanwhile, mix the remaining flour with the parsley and lemon zest in a shallow bowl; season. Drain the water from the fish and pat dry with kitchen paper, then gently coat in the herby flour.

  4. Heat 1 tbsp oil in a large nonstick frying pan over a medium heat. Fry the fish for 10 mins, turning halfway, until golden and cooked through.

  5. Boil the peas for 3 mins; drain and return to the pan. Add ½ tbsp oil, the mint and a squeeze of lemon juice, then lightly mash; season to taste. Serve with the fish and butternut chips, plus extra lemon wedges.

See more White fish recipes

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