Juicy Fish and Mashed Potatoes

Hey there, friends!

Are you in the mood for a classic comfort meal? Well, I’ve got you covered!

Today, I’m sharing my go-to recipe for fish and mashed potatoes.

It’s tasty, satisfying, and so easy to whip up.

Whether you’re fishing for a weeknight dinner or a cozy weekend feast, this dish is a winner!

Let’s dive into it!

fish and mashed potatoes

Ingredient Substitutions

For the potatoes, cauliflower can be used as a low-carb alternative. Steam or boil cauliflower florets until tender, then mash or puree them. Add butter and cream as with regular mashed potatoes, adjusting quantities to achieve desired consistency. This substitution significantly reduces carbohydrates while adding fiber and nutrients.

The heavy cream in the mashed potatoes can be replaced with unsweetened almond milk or coconut milk for a dairy-free option. These plant-based alternatives provide a creamy texture with fewer calories. Use slightly less than the recipe calls for, as these substitutes are thinner than cream.

For the fish, tofu or tempeh can serve as vegetarian or vegan alternatives. Press firm tofu or slice tempeh, then season and cook similarly to the fish. These options provide plant-based protein and can absorb flavors well. Adjust cooking time as needed, as these alternatives may cook faster than fish.

Preparation Time 20-30 minutes
Cooking Time 20-30 minutes
Total Time 40-60 minutes
Level of Difficulty Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

  • Calories: 1800-2000
  • Protein: 100-120 g
  • Fat: 100-120 g
  • Carbohydrates: 180-200 g

Ingredients

  • 2 pounds russet or yukon gold potatoes (peeled and cut into chunks)
  • 8 to 10 tablespoons unsalted butter (used in parts)
  • 1/4 cup warmed heavy cream or milk
  • Four 6-ounce thin white fish fillets (like snapper, tripletail, trout, etc.)
  • 2 tablespoons olive oil
  • 4 cloves garlic
  • 2 lemons
  • 1/4 cup plain flour (use rice flour for a gluten-free option)
  • 3 tablespoons minced parsley (or alternate herb like chives, basil, thyme)
  • Salt and black pepper, freshly ground

Step 1: Boil and Prepare Potatoes

Begin by bringing a big pot of water to a boil over high heat.

Add a big pinch of salt to the water.

While waiting for the water to boil, peel and dice the potatoes.

As each potato is cubed, place it in the pot of boiling water to prevent discoloration.

Once all potatoes are in, reduce the heat to medium and simmer until the potatoes are very soft, about 15 minutes.

Step 2: Mash Potatoes and Prepare Butter Sauce

After the potatoes have cooked, drain them in a colander and return them to the pot.

Mash the potatoes with a handheld potato masher until smooth.

Incorporate 3 tablespoons of butter into the mashed potatoes, mixing well, and adjust the butter quantity to taste.

Slowly pour in half of the cream, mixing to combine.

Add more cream gradually until you reach your desired creaminess.

If the mixture becomes too liquid, place over low heat to let some cream evaporate.

Season with salt to taste.

In a small saucepan, heat 4 tablespoons of butter, 2 cloves of minced garlic, the juice of half a lemon, and 3 tablespoons of chopped parsley over low heat.

Cover and let it heat gently while you cook the fish.

Step 3: Prepare and Cook Fish Fillets

Rinse the fish fillets under cold water, then pat them dry using paper towels.

Lightly season each fillet with salt and pepper.

Place some flour in a shallow bowl and coat the fish fillets evenly on both sides, shaking off any excess flour.

Step 4: Cook the Fish

Over medium heat, add 1 tablespoon of butter and 1 tablespoon of olive oil to a pan.

Once the butter has melted, add two cloves of smashed garlic to flavor the oil.

Cook for about 30 seconds until fragrant.

Place the fish fillets in a single layer in the pan.

Cook each side for 2-3 minutes, or until the fish is cooked through and flakes easily when pierced with a fork.

Remove the cooked fish to a plate, then discard the garlic.

Wipe the pan clean and repeat the process with any remaining fish.

Step 5: Assemble and Serve

Plate a serving of mashed potatoes alongside the cooked fish fillets.

Generously spoon the warm butter sauce over both the fish and potatoes.

Serve immediately with lemon wedges on the side for an extra burst of freshness.

fish and mashed potatoes
fish and mashed potatoes

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