Pan-cooked asparagus & mixed fish
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.
Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Snapper | 100g cooked | 128 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Asparagus | 6 spears (90g) | 27 |
| Fennel | 1/2 bulb (87g) | 27 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Squid | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- olive oil
- 2 small red mullet or snapper fillets, from
- , ask your fishmonger, scaled and pinboned
- 1 royal bream fillet or sea bass fillet, from
- , ask your fishmonger, scaled, pinboned and cut in half
- sea salt
- freshly ground black pepper
- 2 small squid, from
- , ask your fishmonger, gutted and cleaned, tentacles trimmed and reserved
- 2-4 freshly shelled scallops, from
- , 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