fish

Fish with Mash and Spinach

Local farmed raised food is undeniably delicious, and sustainable too. Try this Fish, Mash, and Spinach dinner tonight.

Summer food like this fish, mash and spinach…ain’t nothing as good and light and absolutely delicious as summertime food.

This quick and easy pan fried fish, served with a quick smash potatoes and sautéed spinach was a tummy happy meal that pleased everyone in the crowd.

Fresh fish from the clear waters of British Columbia.
Canadian potatoes, boiled and mashed with local farm butter, salt and pepper.

Spinach from Fraser Valley, seared in olive oil, lots of pepper, a dash of salt, and a squish of lemon juice.

Great dish for the Low FODMAP diet, the dish is also completely gluten-free, and pescatarians will love it if they are ok with butter, if not, just substitute the butter for olive oil.

Fish with Mash and Spinach

4 fillets fresh fish, preferably farm-raised salmon, or farm-raised steelhead trout

1 teaspoon fresh ground black pepper

1 teaspoon British Columbia sea salt

1 tablespoon local butter

¼ cup olive oil

in a large skillet, place the fats and lay the fish atop, skin side down. Place the skillet on medium heat and let it slowly cook. The skin will crisp up while the fish is cooking, once the fish looks cooked at about ½ way up, gently flip to the flesh side down and continue cooking until there is no rawness showing. Total cooking time should only be about 10 minutes. Remove and let it rest for a couple of minutes.

For the mash – 4 large russet potatoes, boiled, and mashed with 2 tablespoons farm butter, 1/8 cup whole milk, salt and pepper to taste.

For the spinach – 2 large bundles spinach, roughly chopped, place in a pan with 1 tablespoon olive oil, wilt the spinach down. Season with salt, pepper and juice of 1 whole lemon.

Serve the crispy fried fish skin side up on a scoop of mash and a big spoonful of sautéed spinach.

Hope you enjoy this delectable dinner, made with almost 100 percent farmed in B.C. products. That is what I call sustainable in British Columbia.

For more fish recipes visit our recipe section.

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