Pecan crusted fish with mustard sauce on potato and broccoli mash


Autumn calls for a more comforting food and this pecan crusted fish with mustard sauce on potato and broccoli mash is exactly what was needed for a healthy and delicious dinner!

Serves 4

For the mash:
1kg potatoes, peeled and diced
1 head broccoli, chopped
½ cup milk
1 Tbsp wholegrain mustard (optional)
Salt & pepper

For the fish:
600g white fish fillets, cut to portion size
½ cup mayonnaise
4 Tbsp wholegrain mustard
½ cup pecans, very finely chopped

For the mustard sauce:
2 Tbsp butter
1 Tbsp plain flour
1 cup vegetable stock
2 Tbsp sour cream
1 Tbsp wholegrain mustard
2 cloves garlic, crushed


  1. Pre-heat the oven to 180°C. Line a baking tray with baking paper.
  2. Peel and dice the potatoes while bringing a large pot of water to the boil. Add the potatoes and cook for 6-8 minutes. Cut the broccoli into florets and finely chop the stem. Add to the potatoes and cook for a further 5 minutes or until the broccoli and potatoes are both tender. Drain and place back in the pot to steam out for a minute. Add the mustard and milk. Season with salt and pepper and roughly mash the potatoes and broccoli together.
  3. While the potatoes are cooking, cut the fish into 2-3 pieces per person. Place fish pieces onto the baking paper lined oven tray.
  4. Chop the pecans very finely, using a knife or a food processor. Combine mayonnaise and mustard in a small bowl and spread onto the top of the fillets. Sprinkle the top of each fillet with the chopped pecans, reserving some for garnish and season with salt. Bake the fish in the oven for 10-12 minutes.
  5. Make the sauce once the fish is in the oven. Melt the butter in a small saucepan. Sift in the flour and cook, stirring out any lumps for a minute. Remove from heat and slowly whisk in the stock until smooth. Simmer for a minute or until thick. Add the sour cream and garlic and simmer for 2-3 minutes or until thickened. Add the mustard and stir until combined. Season with salt and pepper.
  6. Serve the fish on top of the mash and top both with the creamy mustard sauce. Sprinkle with remaining pecan crumbs.