Tag-Archive for » White Fish Fillets «
This is a very simple dish, it does not take much time to make, is really healthy and looks wonderful. When I lived in Australia I used to make this with flathead fillets, but these fish are native to Australia, so now I have moved I have had to adapt. The other night when I made these I used really small fillets of perch, so adapt the recipe for what you can get, I have also made this with small sea brim fillets, so it is versatile, just make sure they a little fillets.
Ingredients
12-16 Small fish fillets, flathead if you live in OZ (I say 12-16 depending on whether you want to do 3 or 4 fillets per person, I prefer 4 so take your pick.)
2 Tablespoons plain flour
2-4 Teaspoons garlic powder (Depending on personal taste.)
2 Medium Sweet Potato (about 500g in weight.)
Salt and pepper
200g Baby asparagus
200g Snow peas
80g Melted butter
11/2 Tablespoons tarragon, coarsely chopped.
Method
1. Peel sweet potato and cut into thick slices (about 2cm each slice). Boil steam or microwave until just tender. Heat some oil in a pan, add sweet potato slices and brown on both sides.
2. Mix flour with some salt and pepper, sprinkle fish with garlic on both sides, dip fillets into flour, shake off any excess.
3. Add fillets to a heated pan and cook until browned on both sides, remember they are small fillets so cooking time will be quick.
4. Boil, steam or microwave the asparagus and snow peas until just tender.
5. Mix tarragon with melted butter.
To Serve: Divide sweet potato among plates, top with vegetables, then place fish on top of them. Drizzle combined melted butter and tarragon over.
All photo’s taken by me unless otherwise stated.
This is a very simple dish it is more of a summer dish, but I thought I would post it as I fancied something a little lighter the other night and made this. It is extremely healthy low in fat and carbohydrates, yet has loads of flavour. I just serve this with salad on the side.
Ingredients
4 Firm white fish fillets (I used cod, but I have also made this with halibut which is yummy.)
Olive oil
Salsa
1 Medium red pepper
1 Medium green pepper
31/2 Tablespoons can corn kernels, drained
1 Red onion, finely chopped
11/2 Tablespoons fresh coriander, finely chopped
1 Tablespoon white wine vinegar
60ml sweet chili sauce
Avocado Sauce
1 Large avocado
2 Tablespoons lime juice
1 Teaspoon garlic powder
3 Tablespoons Mayonnaise
Pinch cayenne (I do quite a generous pinch)
3/4 Teaspoon sugar
Salsa
1. Quarter peppers and remove seeds and membranes. Grill pepper, skin side up, until skin blisters and blackens. Peel skin away and chop finely. Combine pepper and remaining ingredients in a bowl, mix well, refrigerate until needed.
Avocado Sauce
1. Mash avocado in a bowl with lime juice until quite smooth, add garlic, mayo, cayenne and sugar and mix, until well combined. Again refrigerate until needed.
Fish
1. Brush fish with olive oil, BBQ, Grill or pan fry fish until tender and cooked through. Cooking time will vary according to the thickness of the fish, but it will be no longer than 6-10 minutes.
To serve: Arrange fish on a plate spoon salsa over the top serve avocado sauce on the side. I also serve a nice green salad with this dish, very light and yummy.
All photo’s taken by me unless otherwise stated.
