Butter and Sage Fish with Savoury Mashed Sweet Potatoes and Broccolini
If you're looking for an easy fish and sweet potato recipe that's big on flavour and light on fuss, this one's a keeper. Buttery pan-fried white fish, fresh sage, and creamy savoury mashed sweet potatoes come together in under 30 minutes. Add a side of tender broccolini, and you've got a healthy, satisfying dinner the whole family will love.
This dish is the perfect midweek hero - fresh, fast, and a little bit fancy without any extra effort.
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Why I Love This Sweet Potato and Fish Recipe
- Simple, everyday ingredients - Just fresh fish, sweet potatoes, sage, and a few pantry staples.
- Full of flavour - Butter, garlic, and sage make the fish irresistible.
- Nutritious & balanced - A wholesome meal with lean protein, healthy veg, and a creamy mash.
- Dinner in under 30 minutes - Perfect for busy nights.
Ingredients
- Sweet potato
- Broccolini
- Butter
- Garlic
- Sage leaves
- Lemon
- White fish - like cod or sea bass
- Milk
See recipe card for quantities.
How to Make This Fish with Sweet Potato Mash
- Make the Savoury Mashed Sweet Potatoes
Add sweet potato chunks to a large pot of salted water.
Boil for 12-15 minutes, until fork-tender.
Drain well, then mash with half the butter and the milk. Season with salt and pepper. - Cook the Broccolini
While the potatoes cook, steam or blanch broccolini for 2-3 minutes until just tender. Drain and set aside.
- Pan-Fry the Fish
Pat the fish fillets dry with paper towel - this helps get that golden crust.
Season both sides with salt and pepper.
Heat a drizzle of oil in a large non-stick pan over medium heat.
Place the fish presentation-side down and cook for 3-4 minutes until golden.
Flip and cook for another 2-3 minutes, or until the fish flakes easily. Transfer to a warm plate and cover loosely with foil. - Make the Sage Brown Butter
In the same pan, add the butter and let it melt over medium heat.
Stir in the garlic and fresh sage leaves.
Continue cooking until the butter turns golden brown and smells nutty, and the sage leaves are crisp (about 2 minutes).
Remove from heat immediately to prevent burning. - Serve
Plate up a generous scoop of savoury mashed sweet potatoes, top with the butter and sage fish, and add the broccolini on the side.
Squeeze over fresh lemon juice and serve immediately.
Recipe Tips
- Best fish to use - Cod and barramundi are my go-tos, but flathead and snapper also work beautifully.
- Don't overcrowd the pan - Cook in batches if needed for the crispiest results.
- Make ahead - The sweet potato mash can be made a day ahead and reheated with a splash of milk.
Variations
- Swap the broccolini for green beans or asparagus for a twist.
- Add a pinch of smoked paprika to the sweet potatoes for an extra savoury kick.
- For a lighter version, reduce the butter and finish with a drizzle of olive oil instead.
More seafood and fish recipes
Looking for other recipes like this? Try these:
- Healthy Irish fish and chips
- Simple Seafood bliss - Leftover Fish Cakes
- Spaghetti al Limone with Fish
- Mussels in White Wine Cream Sauce with Leeks
Butter and Sage Fish with Sweet Potato Mash
- Total Time: 30 minutes
- Yield: 4 1x
Ingredients
- 800g Sweet potato, peeled and chopped
- 2 bunches Broccolini
- 80g Butter
- 2 cloves Garlic, peeled and crushed
- 10 Sage leaves, leaves picked and torn
- 2 Lemon, zest and then juiced
- 4 fillets of White fish, I used sea bass or also known as barramundi
- Salt and pepper, to taste
- ½ cup Milk
Get Recipe Ingredients
Instructions
Make the Savoury Mashed Sweet Potatoes
- Add sweet potato chunks to a large pot of salted water.
- Boil for 12-15 minutes, until fork-tender.
- Drain well, then mash with half the butter and the milk. Season with salt and pepper.
Cook the Broccolini
- While the potatoes cook, steam or blanch broccolini for 2-3 minutes until just tender. Drain and set aside.
Pan-Fry the Fish
- Pat the fish fillets dry with paper towel - this helps get that golden crust.
- Season both sides with salt and pepper.
- Heat a drizzle of oil in a large non-stick pan over medium heat.
- Place the fish presentation-side down and cook for 3-4 minutes until golden.
- Flip and cook for another 2-3 minutes, or until the fish flakes easily. Transfer to a warm plate and cover loosely with foil.
Make the Sage Brown Butter
- In the same pan, add the butter and let it melt over medium heat.
- Stir in the garlic and fresh sage leaves.
- Continue cooking until the butter turns golden brown and smells nutty, and the sage leaves are crisp (about 2 minutes).
- Remove from heat immediately to prevent burning.
Serve
- Plate up a generous scoop of savoury mashed sweet potatoes, top with the butter and sage fish, and add the broccolini on the side.
- Squeeze over fresh lemon juice and serve immediately.
Notes
Best fish to use - Cod and barramundi are my go-tos, but flathead and snapper also work beautifully.
Don't overcrowd the pan - Cook in batches if needed for the crispiest results.
Make ahead - The sweet potato mash can be made a day ahead and reheated with a splash of milk.
- Prep Time: 10
- Cook Time: 20
- Category: Fish and Shellfish
- Method: Stove
- Cuisine: Australian
Nutrition
- Serving Size: ¼
- Calories: 470
- Sugar: 10.8 g
- Sodium: 818.2 mg
- Fat: 19.1 g
- Carbohydrates: 45.8 g
- Fiber: 7.5 g
- Protein: 29.5 g
- Cholesterol: 96.5 mg
Love the combination