Seapak Flounder Tenders with Mash and Peas
15 min Prep time
25 min Cook time
4 Servings
Easy level
Recipe Description
Compared to fish and chips, this fish with mash and peas makes a healthier alternative. Mashed potatoes are a simple vehicle for building a few extra veggies into your picky eater’s diet. This meal can also be built with adult-friendly and even healthier options, so your whole family will leave the table satisfied.
Ingredients
- 1 (13-ounce) package SeaPak Flounder Tenders
- 1 1/2 pounds Russet potatoes, peeled and chopped into 1-inch chunks
- 1 1/4 teaspoons salt, divided
- 1 cup cauliflower florets
- 2 tablespoons butter, cut into cubes
- 1/4 cup milk
- 1 1/2 cups frozen peas
- 2 teaspoons lemon zest
- 1/4 teaspoon black pepper
- 1/2 cup tartar sauce, for serving
Directions
- Prepare SeaPak Flounder Tenders according to package directions.
- Transfer potatoes to medium saucepan. Add enough water to cover and season with 1 teaspoon salt; bring to a boil. Add cauliflower. Reduce heat to medium. Cover and cook for 15 to 18 minutes or until vegetables are tender. Drain well and return to saucepan set over low heat.
- Add butter and milk; mash until smooth.
- Meanwhile, cook peas according to package directions. Drain and season with lemon zest, pepper and remaining salt.
- Serve as much flounder, mash, peas and tartar sauce to suit your child’s taste.
For Adult-Friendly Builds
- Additions: Finish mash with your favorite cheese, fresh herbs, roasted garlic or storebought caramelized onions. Amp up the flavor profile of the peas by adding freshly cracked black pepper and more lemon zest. Serve fish with more tartar sauce and lemon wedges.
For Optional Healthy Builds
- Substitution: Use whole or low-fat milk depending on your family’s preferences.
- Vegetables: To the mash, add more cauliflower, or incorporate root veggies such as sweet potato, carrots and/or parsnips, to suit your child’s taste. Or to the peas stir in sautéed baby spinach or diced zucchini to create a vegetable medley to expand your child’s tastes.
- Addition: Boost mash with shredded mild Cheddar to add more protein if your child loves cheese.
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