Pan-cooked asparagus & mixed fish

Mixed Fish with Asparagus

Serves 2

  • olive oil

  • 2 small red mullet or snapper fillets, from sustainable sources, ask your fishmonger, scaled and pinboned

  • 1 royal bream fillet or sea bass fillet, from sustainable sources, ask your fishmonger, scaled, pinboned and cut in half

  • sea salt

  • freshly ground black pepper

  • 2 small squid, from sustainable sources, ask your fishmonger, gutted and cleaned, tentacles trimmed and reserved

  • 2-4 freshly shelled scallops, from sustainable sources, ask your fishmonger, cleaned and scored in a criss-cross fashion

  • 10 medium asparagus spears, woody ends removed

  • 1 small handful thyme tips

  • 1 fresh red chilli, deseeded and chopped

  • extra virgin olive oil

  • juice of 1 lemon

  • 1 small handful fennel tops

Get a really large frying pan, or two smaller ones, on the heat and add a lug of olive oil. Score the skin of your fish fillets all over, about 1cm deep, and season. Put the fish fillets into the pan, skin side down, with the squid tentacles. Add the scallops. Run your knife down one side of each squid to open them out, then quickly and lightly score the inside in a criss-cross fashion. Lay them in the pan, scored side down. Add the asparagus and gently shake the pan. Cook for a few minutes, then turn everything over and cook on the other side. Sprinkle over the thyme tips.



You're the one in control of the pan, so if something looks cooked, take it out and keep it warm. Don't watch things burn! When the fish has crispy skin, the scallops are golden brown with caramelized edges and the squid has curled up and is nicely chargrilled, remove the pan from the heat. Put the squid on a chopping board and roughly slice it into pieces at an angle, then return to the pan. Lay the fish fillets on each plate. Toss the asparagus, scallops and squid with half the chilli, a good drizzle of good-quality extra virgin olive oil and the lemon juice. Lightly season and mix together. Divide on top of the plated fish. Sprinkle with the rest of the chopped chilli and the fennel tops, and drizzle with extra virgin olive oil.

Nutritional Information

Pan-cooked asparagus & mixed fish

A brilliant dish with any kind of fish

0 foodies cooked this
This simple, flavoursome fish is great on the barbecue too or, even healthier, steamed
Serves 2
15m
Super easy
Print this recipe
Method

No matter what your budget, you can make this dish with all different types of fish. It's nice to try to get a mixture of oily and white fish fillets, alongside things like shellfish, prawns and squid. You want everything to cook at the same time, so just make sure that whatever you use is all sliced up into pieces roughly the same size. You can cook it all together in a pan like I'm doing here or on the barbecue or, for a healthier way, you can steam it all – whichever, finish the dish off with extra virgin olive oil, lemon juice and chilli as these flavours all work so well with asparagus and fish.

Get a really large frying pan, or two smaller ones, on the heat and add a lug of olive oil. Score the skin of your fish fillets all over, about 1cm deep, and season. Put the fish fillets into the pan, skin side down, with the squid tentacles. Add the scallops. Run your knife down one side of each squid to open them out, then quickly and lightly score the inside in a criss-cross fashion. Lay them in the pan, scored side down. Add the asparagus and gently shake the pan. Cook for a few minutes, then turn everything over and cook on the other side. Sprinkle over the thyme tips.

You're the one in control of the pan, so if something looks cooked, take it out and keep it warm. Don't watch things burn! When the fish has crispy skin, the scallops are golden brown with caramelized edges and the squid has curled up and is nicely chargrilled, remove the pan from the heat. Put the squid on a chopping board and roughly slice it into pieces at an angle, then return to the pan. Lay the fish fillets on each plate. Toss the asparagus, scallops and squid with half the chilli, a good drizzle of good-quality extra virgin olive oil and the lemon juice. Lightly season and mix together. Divide on top of the plated fish. Sprinkle with the rest of the chopped chilli and the fennel tops, and drizzle with extra virgin olive oil.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 555
    28%
  • Carbs 2.6g
    1%
  • Sugar 1.3g 1%
  • Fat 27.7g 40%
  • Saturates 2.3g 12%
  • Protein 74.0g 164%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • olive oil

  • 2 small red mullet or snapper fillets, from sustainable sources, ask your fishmonger, scaled and pinboned

  • 1 royal bream fillet or sea bass fillet, from sustainable sources, ask your fishmonger, scaled, pinboned and cut in half

  • sea salt

  • freshly ground black pepper

  • 2 small squid, from sustainable sources, ask your fishmonger, gutted and cleaned, tentacles trimmed and reserved

  • 2-4 freshly shelled scallops, from sustainable sources, ask your fishmonger, cleaned and scored in a criss-cross fashion

  • 10 medium asparagus spears, woody ends removed

  • 1 small handful thyme tips

  • 1 fresh red chilli, deseeded and chopped

  • extra virgin olive oil

  • juice of 1 lemon

  • 1 small handful fennel tops