Pan-fried Flathead & Crispy Green Beans

Directions

  1. To cook the pinkeyes, scrub the potatoes with a new scourer to remove all of the skin. Put in a pot and cover with water, add a pinch of salt and bring them to a gentle simmer. Simmer for about 15 minutes or until they are cooked through. Test that they’re cooked by poking one with a skewer, if there is little resistance they are cooked. Drain.

  2. Trim the tops and tails from the beans. Bring a small pot of water to the boil and dunk the beans in for one minute.

  3. Zest and juice the lemon. Peel and slice the onion into rounds and chop the parsley.

  4. Toss the potato, beans, spinach, onion, capers, olive oil, lemon juice and parsley in a bowl just before serving.

  5. Season the flour with salt and pepper and dust each fillet on both sides.

  6. Heat a heavy based pan to medium, add olive oil and butter. Cook the fillets for 3-5 minutes on one side then flip over and cook for a further 3-5 minutes on the other side, or until just cooked through. Serve immediately with the salad.

Use the list below while you shop or cook. Simply tap an ingredient to cross it off 
the list. You can also tap directions while you cook.

Ingredients

For Fish fillets

For the salad

Use the list below while you shop or cook. Simply tap an ingredient to cross it off 
the list. You can also tap directions while you cook.

Directions

  1. To cook the pinkeyes, scrub the potatoes with a new scourer to remove all of the skin. Put in a pot and cover with water, add a pinch of salt and bring them to a gentle simmer. Simmer for about 15 minutes or until they are cooked through. Test that they’re cooked by poking one with a skewer, if there is little resistance they are cooked. Drain.

  2. Trim the tops and tails from the beans. Bring a small pot of water to the boil and dunk the beans in for one minute.

  3. Zest and juice the lemon. Peel and slice the onion into rounds and chop the parsley.

  4. Toss the potato, beans, spinach, onion, capers, olive oil, lemon juice and parsley in a bowl just before serving.

  5. Season the flour with salt and pepper and dust each fillet on both sides.

  6. Heat a heavy based pan to medium, add olive oil and butter. Cook the fillets for 3-5 minutes on one side then flip over and cook for a further 3-5 minutes on the other side, or until just cooked through. Serve immediately with the salad.

You may also like