Pan-fried gurnard with broad bean, spinach and mint stew
Many moons ago, before we adopted a healthy wholefoods lifestyle, we used to have a similar dish to this from a top UK chef which called for a whole pack of butter and mashed potato. It was delicious but not something we ate often as we knew, even then, that it wasn’t really doing us any good.
We’re real foodies in our house so the supper conversation often revolves around food and what we’ve eaten in various places around the world. Miss H was reminiscing about the butter dish and it got us thinking. Not only about how much healthier we are now but about how we could recreate it, but in a healthier way. Here’s Mr H’s invention.
Let us know what you think. It’s become one of our favourites and when the Fish for Thought box arrives from Newlyn Cornwall it’s always top of the recipe list if there’s gurnard inside!
If you’re a new customer to Fish for Thought do take them up on their offer of £10 off your first box and free delivery using this code – REF4502695. They’re our ‘go to’ fish supplier. You really can’t beat them for taste, quality and customer service.
Serves 4 – ready to serve in under an hour
4 tbsp coconut oil
400g new potatoes, lightly scraped, then quartered lengthways
1 onion, sliced finely
2 garlic cloves finely chopped
800ml Homemade chicken stock
Sea salt to taste
400g (unpadded) broad beans, if using frozen thaw out (put in a bowl, pour boiling water over them)
500g baby spinach
20g fresh mint leaves, sliced finely
Freshly ground black pepper
8 x gurnard fillets, pin boned, skin scored
- Heat two tablespoons of the oil in a large saucepan and fry the onion and potatoes gently for about 10 minutes, or until the vegetables are softened but not brown
- Add the garlic and cook for a further minute
- Add the stock and season with salt to taste. Bring the stew to the boil, then reduce the heat, cover and simmer for about 10 minutes or until the potatoes are tender
- Add the broad beans and cook for a further minute. Stir in the baby spinach and cook for 1 or 2 minutes, until wilted. Lastly stir in the mint with freshly ground black pepper to taste. Cover and set aside.
- Heat a large frying pan until hot, add the remaining oil and fry the gurnard skin side down for 2 to 3 minutes, or until the skin is just crisp. Turn the fillets over and continue to cook for another two minutes, or until the fish is cooked through
- Remove the gurnard from the pan and set aside to rest for 1 to 2 minutes
- Ladle the stew into four serving bowls and top with two gurnard fillets