Fish Hash
1 red onion, chopped
2-3 cloves garlic, minced
100g cooked fish
1 medium potato (about 220g),parboiled and cut into dice
100g frozen petit pois
handful parsley, chopped
4 spring onions, sliced fine
1 large, organic, free-range egg
salt & black pepper
100g fine beans, steamed
1 fat vine tomato, chopped
Spray a non-stick skillet with a little olive oil. Fry the red onion and garlic for a few minutes, then add the parboiled potato cubes. Fry until golden, about 20 minutes, stirring from time to time.Add the petit pois, parsley, spring onions and fish.
Mix well and season to taste with salt & plenty of black pepper. clear a space int he centre of the fry pan and push the hash off to the sides in a circle. Crack the egg into the circle and fry to your degree of doneness - you may want to cover the egg with a pan lid to help the top set.
Turn out onto a serving dish, garnish with the tomato and fine beans and serve.
Nutrition Data
Calories (kcal) 540.7
Carbohydrate (g) 61.5
Protein (g) 47.6
Fat (g) 12.4
Fibre (g) 14.6
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