Pan-fried fish with cauliflower puree and citrus caper salsa

Step 1 Place a medium-sized saucepan over high heat. Add milk and chicken stock and bring to the boil. Add cauliflower and cook for about 5 minutes, or until soft. Drain cauliflower, reserving the cooking liquid, and purée in a blender with half the cooking liquid until smooth, adding more cooking liquid as required to reach the desired consistency. Season with freshly ground pepper.

Step 2 Spray a frying pan with oil and cook fish, skin-side down, for 2 minutes. Flip over and cook for 1–2 more minutes, or until fish is just cooked through. Pour half of the lemon juice (reserving rest of the juice and the zest) over fish while in pan. Set aside to rest for 5 minutes.

Step 3 To make salsa, toss together sun-dried tomatoes, capers, orange segments (reserve the zest), lemon zest, remaining lemon juice and parsley.

Step 4 Toss tomatoes, fennel, balsamic vinegar and orange zest together in a separate bowl. Season with pepper.

Step 5 To serve, place cauliflower purée onto a plate, top with fish, salsa and pan juices. Serve with orange, fennel and tomato salad, lemon wedges and chopped parsley.

What we did

• Used skim milk instead of full cream
• Used cauliflower puree instead of potato mash
• Used spray oil for frying
• Replaced regular salad dressing with balsamic vinegar

HFG makeover

Save 1560kJ, 34g fat, 4g sat fat