Pan-Fried Fish with Minted Peas and Fava Beans

RecipesPlus
7Ingredients
340Calories
33Minutes

Ingredients

  • 12 ounces fava beans
  • 1/4 cup butter
  • 1/2 leek (halved and sliced)
  • 9 ounces peas
  • 1 handful mint (coarsely chopped)
  • 1/2 tablespoon olive oil
  • 7 ounces fish (fillets of firm, skin on)

Directions

  1. Place the fava beans in a bowl, cover with boiling water and leave for 15 seconds, then drain. When cool enough to handle, shell the beans.
  2. Melt the butter in a saucepan over a medium high heat. Add the leeks, season to taste and cook for 5 mins. Add the favas, peas and 1/2 tbsp water and cook for 2 to 3 mins, until tender but not browned. Remove from heat and stir in the mint. Season to taste.
  3. Heat the oil in a frying pan over a medium high heat. Dry the skin of the fish with a paper towel and season to taste. Cook skin side down for 4 to 5 mins, until the skin is crisp and the fish is almost cooked through. Turn the fillets over and cook for for 1 min, until just cooked. Remove from heat.
  4. Place the fish on serving plates and top each fillet with the minted peas and fava beans.
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NutritionView more

340Calories
Sodium5%DV115mg
Fat25%DV16g
Protein39%DV20g
Carbs9%DV27g
Fiber32%DV8g

PER SERVING *

Calories340Calories from Fat140
% DAILY VALUE*
Total Fat16g25%
Saturated Fat8g40%
Trans Fat
Cholesterol60mg20%
Sodium115mg5%
Potassium560mg16%
Protein20g39%
Calories from Fat140
% DAILY VALUE*
Total Carbohydrate27g9%
Dietary Fiber8g32%
Sugars6g12%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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