Hoki with Mashed Peas and Roasties

Want a hand with healthy on a Friday? Try our version of fish and chips!

  • high-protein-icon
  • low-in-sugar-icon
  • omega-3-icon
  • low-saturated-fat-icon
  • one-plus-vege-icon

Ingredients

  • 1 pack

    Sealord Classic Crumb Hoki Fillets

  • 2 medium

    baking potatoes, peeled

  • 2 medium

    kumara, peeled

  • 1 tbsp

    olive oil

  • 2

    red capsicums, sliced

  • 2 tbsp

    oregano leaves

  • 1 tspn

    garlic granules

  • 2 cups

    frozen peas

  • 1/4 cup

    warm milk

Directions

  1. Heat the oven to 190C
  2. Cut the potatoes into even sized, small chunks. Cut the kumara into slightly bigger chunks
  3. Put into a saucepan with water and bring to the boil. Boil for 3 minutes and then drain well
  4. Heat a roasting tray in the oven for a few minutes, then add the potatoes, kumara, oil, capsicum, oregano leaves, garlic and a sprinkle of salt. Mix well and roast for 10 minutes
  5. Remove from the oven, stir, and arrange around the outside of the tray. Arrange the fish fillets in the middle of the tray and bake for 18-20 minutes, turning the fish half way
  6. While it cooks, bring half a cup of water to the boil and cook the peas for 5 minutes, then drain. Put the milk into the saucepan and heat, then add the peas back, season with salt and pepper, and mash
  7. Serve up the mashed peas with the crumbed fish and roasties

Rate this recipe

Failed to rate recipe.

Nutritional Information*

(per serve) | (per 100g)

2340kJ

Energy

26.8g

Protein

23.0g

Total Fat

2.7g

Saturated fat

523mg

Sodium

0.64g

Omega 3

64mg

EPA

160mg

DHA

57.4g

Total Carbohydrate

14.3g

Sugar

*Nutrition figures are averages only.

610kJ

Energy

7.0g

Protein

6.0g

Total Fat

0.7g

Saturated fat

136mg

Sodium

0.17g

Omega 3

16.7mg

EPA

41.7mg

DHA

15g

Total Carbohydrate

3.7g

Sugar

*Nutrition figures are averages only.