Lupin Crusted Fish with Minted Broccoli & Pea Mash
  • Prep time: 25 minutes
  • Calories: 680
Lupins: It really is hard to imagine a more remarkable product - One of the highest sources of plant proteins available (40%), one of the highest sources of dietary fibre and easily digestible with high bio-availability of essential nutrients and minerals just to name a few. Another bonus is that they are almost exclusively grown right here, in the South West of Western Australia. Share the moment #youplateit on Instagram and Facebook and enjoy!
Ingredients
  • 2 Fish Fillets
  • 70 Grams of Lupin Flakes
  • 3 Royal Blue Potatoes
  • 1 Small Bunch of Mint
  • 1 Cups of Peas
  • 3 Tablespoons of Butter (pantry)
  • 1 Teaspoons of Paprika
  • 1 Broccoli (small)
  • 1 Lemon
  • 50 Grams of Tartare Sauce
Recipe

Cook Potato Wedges:

Preheat oven to 200°C. Cut the potatoes in half then into 1-2 cm wedges. Sprinkle with paprika and salt and enough olive oil to coat. Place potato wedges on a lined baking tray. Add to the top shelf of the oven and bake for 25 minutes, (Tip: Set timer for 5 minutes time to add the fish in step 2), flipping half way through, until crisp and golden.

Crumb & Bake Fish:

Meanwhile, zest lemon and cut into wedges. In a bowl, microwave 2 TBS butter in 15-second intervals until completely melted. Pat dry fish with paper towel. Combine lupin flakes and lemon zest in a large bowl (or plate). Season with salt and pepper. Brush the fish with melted butter and then press into the lupin flakes. Place fish on a lined baking tray, for the last 20 minutes. Cook until the crumb is golden and the fish is cooked through (Note: cooking time will vary depending on thickness of fillet).

Cook Broccoli & Peas:

While potatoes and fish are cooking, bring a pot of salted water to the boil. Cut broccoli into bite size florets. Add broccoli to the pot of salted water, reduce heat to low, cover and simmer, for 5 minutes until tender. Stir in peas and cook for another 2 minutes, drain well.

Finish Mash:

Pick mint leaves and roughly chop, discarding stems. Add remaining butter and chopped mint to the drained broccoli and peas. Season with salt and pepper. Using a fork or potato masher, mash to your desired consistency (we liked ours a little chunky).

You Plate It:

Divide potato wedges and fish between plates, alongside the broccoli/pea mash. Serve with tartare sauce and a lemon wedge on the side. Enjoy!