This simple yet satisfying dish combines tender white fish, steamed or pan-seared, and creamy mashed potatoes. With minimal prep time, it’s an ideal meal for a busy weeknight, offering a balance of lean protein and comforting carbohydrates. Whether you’re looking for a healthy dinner option or something more indulgent, this versatile recipe can be easily adapted to suit your dietary needs.
Preparation Time
- Prep time: 10 minutes
- Cook time: 25 minutes
- Total time: 35 minutes
Ingredients (Serves Two)
For the White Fish
- 2 white fish fillets (such as cod, halibut, or tilapia)
- Salt and freshly ground black pepper to taste
- 1 tablespoon olive oil (for pan-searing)
- Lemon wedges for serving
- Fresh parsley or dill, chopped (for garnish)
For the Potato Puree
- 3 medium-sized potatoes, peeled and quartered
- 2 tablespoons butter
- 1/4 cup milk (or more, depending on the desired consistency)
- Salt and freshly ground black pepper to taste
1 tablespoon is approximately 15 ml, and a teaspoon is approximately 5 ml.
Preparation Method
Step 1: Prepare the Potato Puree
- Add the peeled and quartered potatoes to a large pot. Cover with water, add a pinch of salt, and bring to a boil. Reduce heat and simmer for about 15 minutes, or until the potatoes are fork-tender.
- Drain the potatoes and return them to the pot. Add the butter and warm milk. Mash the potatoes until smooth and creamy. Season with salt and pepper to taste. Set aside and keep warm.
Step 2: Cook the White Fish
Steamed Fish
- Season the fish fillets with salt and pepper.
- Place the fish fillets in a steamer basket over boiling water. Cover and steam for 8-10 minutes or until the fish is opaque and flakes easily with a fork.
Pan-Seared Fish
- Heat 1 tablespoon of olive oil in a non-stick pan over medium heat.
- Season the fish fillets with salt and pepper.
- Place the fish fillets in the pan and cook for 3-4 minutes per side or until the fish is golden brown and fully cooked through. When done, the fish should flake easily.
Step 3: Serve
- Plate the fish fillets alongside the potato puree.
- Garnish with chopped fresh parsley or dill, and serve with lemon wedges on the side for a zesty finish.
Tips and Tricks
- Add more milk or butter while mashing, adjusting to your preferred texture for a creamier potato puree.
- Drizzle some lemon-infused olive oil over the fish for added flavor before serving.
- If you prefer a crispy exterior on the fish, you can coat the fillets lightly in flour before pan-searing.
Serving Suggestions
- Serve with a simple green salad or roasted vegetables for a balanced meal.
- Add light garlic butter or herb sauce to the fish for extra flavor.
- A slice of crusty bread on the side can be a great addition to soak up any juices from the fish.
Wine Pairing
For this light and delicate dish, a crisp white wine pairs beautifully with the mild flavors of the fish and creamy potato purée.
- General Wine Pairing: A Sauvignon Blanc or Pinot Grigio would complement the dish’s subtle flavors with crisp acidity and citrus notes.
- Bulgarian Wine Suggestion: A fresh and lively Misket or Chardonnay from Bulgaria would bring out the best in the fish, enhancing its delicate texture and light seasoning.
Nutritional Information (Per Serving)
- Calories: 350 kcal
- Protein: 28g
- Fat: 15g
- Carbohydrates: 30g
- Fiber: 4g
- Sodium: 450mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free, making it an excellent choice for those with gluten sensitivities. Ensure all additional ingredients, such as sauces or seasonings, are gluten-free.
- Dairy-Free: For a dairy-free option, substitute the butter in the mashed potatoes with a dairy-free alternative like olive oil or vegan butter, and use plant-based milk (such as almond or oat) instead of regular milk.
- Low-Fat: You can steam the fish instead of pan-searing it with oil for a lighter version. Additionally, you can use a lower-fat milk option or reduce the butter in the potato puree to reduce the fat content.
- Low-Sodium: Reduce or eliminate the added salt in the recipe and season with herbs like parsley or dill to enhance the flavor without the sodium.
Storage Suggestions
- Store any leftover fish and potato puree in separate airtight containers in the refrigerator for up to 2 days.
- Reheat the fish gently in the oven or microwave to prevent it from drying out. The potato puree can be reheated on the stovetop or microwave, with a splash of milk added to refresh the creaminess.
- Avoid freezing, as the texture of both the fish and mashed potatoes may change when thawed.
About the Steamed or Pan-Seared White Fish with Potato Puree
This quick homemade dish combines a tender, flaky white fish fillet with a rich buttery potato puree. This dish is perfect for a satisfying weeknight dinner, whether steamed for a lighter meal or pan-seared for added texture. It’s minimalistic yet flavorful, highlighting the fish’s freshness and the potatoes’ creaminess.
Cultural Context
This dish is a modern classic, drawing inspiration from European cuisines where fish and potatoes have been staple ingredients for centuries. White fish such as cod or halibut has long been favored for its versatility and mild flavor, which pairs beautifully with mashed potatoes. The preparation of the fish, whether steamed or pan-seared, offers a balance of lightness and richness, making it an ideal choice for a quick, wholesome meal.
