White fish with potatoes & green beans
Pan-fried white fish with boiled potatoes, green beans, lemon and parsley. A light 25-minute fish dinner with lean protein.
At a glance
All meals · 10 minutes active preparation · 25 minutes total · meal
Method range: 1–4 servings.
Contains: fish. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1538 kJ
- Protein
- 35.4 g
- Carbs
- 27.9 g
- Fat
- 10.5 g
- Iron
- 1.9 mg
- Calcium
- 109.5 mg
- Folate
- 51.2 µg
- Vitamin C
- 29.1 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- White fish fillets, pan-fried without added fat, cooked weight240 g
- Potatoes, peeled, boiled and drained400 g
- Green beans, boiled and drained200 g
- olive oil10 g
- lemon juice15 g
- parsley5 g
Method
- Peel and cut the potatoes into chunks, then boil for about 12 minutes until tender. Add the trimmed green beans for the last 4 minutes; drain and weigh 400 g cooked potatoes and 200 g cooked beans.
- Meanwhile, heat a large non-stick frying pan over medium heat. Cook plain white fish fillets without added fat for 3–4 minutes each side, or until the thickest part is opaque and flakes easily; weigh 240 g of cooked fish.
- Divide the cooked fish, potatoes and beans between two plates, drizzle with the measured olive oil and lemon juice, and scatter with the chopped parsley.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1538 kJ | — | |
| 35.4 g | — | |
| 10.5 g | — | |
| 7.3 g | 29%AI | |
| 27.9 g | — | |
| 110 mg | 11%RDI | |
| 43 µg | 29%RDI | |
| 1.9 mg | 10%RDI | |
| 2.40 µg | 100%RDI | |
| 51 µg | 13%RDI | |
| 29.1 mg | 65%RDI |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings.
MorselMetrics October 2026 original recipes · Original MorselMetrics recipe text; nutrient data retain their source terms
Independently composed for MorselMetrics, October 2026. Editorially reviewed; not kitchen-tested. AFCD and selected validated AUSNUT nutrient records retain FSANZ attribution and source terms.
Calculation assumptions & recipe adaptations
Original October 2026 recipe copy supplied by the owner. Uses the validated AUSNUT plain cooked white-fish record, with 240 g cooked fish, 400 g cooked drained potatoes and 200 g cooked drained beans weighed after preparation. These are serving quantities, not inferred yields from raw weights. The measured oil is added at serving so no unmodelled second cooking is hidden.
Original owner-specified recipe, editorially reviewed; not kitchen-tested. Quantities are edible grams for two servings. Missing nutrients are not treated as zero. All measured added oil is counted. Generic and historical formulation data can differ from the product used. Uses the validated AUSNUT plain cooked white-fish record, with 240 g cooked fish, 400 g cooked drained potatoes and 200 g cooked drained beans weighed after preparation. These are serving quantities, not inferred yields from raw weights. The measured oil is added at serving so no unmodelled second cooking is hidden.
- White fish fillets, pan-fried without added fat, cooked weight: Weighed edible amount after the stated cooking and draining, for two servings. This is a recipe quantity, not a raw-to-cooked weight conversion.
- Potatoes, peeled, boiled and drained: Weighed edible amount after the stated cooking and draining, for two servings. This is a recipe quantity, not a raw-to-cooked weight conversion.
- Green beans, boiled and drained: Weighed edible amount after the stated cooking and draining, for two servings. This is a recipe quantity, not a raw-to-cooked weight conversion.
- olive oil: Weighed edible quantity for the whole two-serving recipe.
- lemon juice: Weighed edible quantity for the whole two-serving recipe.
- parsley: Weighed edible quantity for the whole two-serving recipe.
AFCD attribution, data & methods
Food matches used for nutrition
- White fish fillets, pan-fried without added fat, cooked weight: Fish, white flesh, baked, roasted, fried, grilled or BBQ'd, no added fat
- Potatoes, peeled, boiled and drained: Potato, pale skin, peeled, boiled, drained
- Green beans, boiled and drained: Bean, green, fresh, boiled, drained
- olive oil: Oil, olive
- lemon juice: Juice, lemon
- parsley: Parsley, continental, fresh, raw