WHITE FISH WITH SPICY BEANS AND CHORIZO
Mop up the juices of this low-fat supper dish with crusty bread
Provided by Good Food team
Categories Dinner, Main course
Time 20m
Number Of Ingredients 10
Steps:
- Heat the oil in a large frying pan, then soften the onion for 5 mins. Add the rosemary, chorizo and garlic, then fry for 2 mins more until the chorizo is starting to crisp. Tip in the passata, beans, cabbage and sugar, season, then simmer for 5 mins.
- Add the fish to the pan, leaving the tops of the fillets peeking out of the sauce, then cover with a lid and leave to cook for 3-5 mins or until the flesh flakes easily. Delicious served with crusty bread.
Nutrition Facts : Calories 304 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 11 grams sugar, Protein 36 grams protein, Sodium 1.23 milligram of sodium
PAN FRIED HAKE
It doesn't get a whole lot quicker than this Pan Fried Hake dinner. This flaky white fish cooks up quickly and goes with so many different sides to make it the perfect seafood lovers dinner. Dredged in flour and fried in a mix of butter and oil for extra crispiness.
Provided by Julia Pinney
Categories Main Course
Time 15m
Number Of Ingredients 8
Steps:
- Combine the flour, salt and pepper on a large plate. Stir to combine and set aside
- Pat both sides of the fish fillets dry with paper towels. After the fish is dry, dredge it in the flour mixture and firmly press it against the fish. Lightly tap the fish to remove any excess flour.
- Heat a large heavy bottomed skillet over medium to high heat until just about smoking. Add the butter and oil and let it sizzle, about 10 seconds.
- Add the coated fish fillets to the pan. They should sizzle straight away. After about a minute, give the pan a shake and let them cook for a further 3 minutes. Flip all the fish fillets and leave them to cook for a further 4 minutes.
- Remove from pan and serve immediately with fresh lemon wedges. Garnish with fresh chopped parsley if desired.
Nutrition Facts : ServingSize 1 serving, Calories 167 kcal, Carbohydrate 12 g, Protein 16 g, Fat 6 g, SaturatedFat 4 g, TransFat 1 g, Cholesterol 15 mg, Sodium 113 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 2 g
SMOKY HAKE, BEANS & GREENS
Grill white fish fillets and serve on top of chorizo, cannellini beans and spinach for a quick dinner that packs in 3 of your 5 a day
Provided by Jane Hornby
Categories Dinner, Main course, Supper
Time 25m
Number Of Ingredients 11
Steps:
- Boil a full kettle of water and heat the grill to high. Heat 1 tsp oil in a large frying pan. Squeeze the meat from the chorizo directly into the pan. Add the onion and fry for 5 mins, crushing the meat with a spatula until broken up, golden and surrounded by its juices. The onion will also be soft and golden.
- Meanwhile, put the spinach in a colander, slowly pour over the boiled water to wilt it, then run under the cold tap. Squeeze out the excess water using your hands, then set aside. Line a baking tray with foil, rub with a little oil and place the fish on top. Season, sprinkle over the smoked paprika and drizzle with a little more oil.
- Tip the chilli into the pan with the sausages, fry for 1 min more, then add the beans, spinach, lemon juice and extra virgin olive oil. Let it warm through gently, then season to taste.
- Grill the fish for 5 mins or until flaky but not dry - you won't need to turn it. Spoon the bean mixture onto plates, then carefully top with the fish and any juices from the tray. Serve with a dollop of Quick garlic mayonnaise (see recipe, right), if you like.
Nutrition Facts : Calories 554 calories, Fat 27 grams fat, SaturatedFat 7 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 9 grams sugar, Fiber 6 grams fiber, Protein 45 grams protein, Sodium 2.2 milligram of sodium
BATTERED BLUE HAKE OR WHITEFISH PAN FRIED
Blue Hake is from New Zealand. I cut the loins in chunks and batter. Pan fried is quick, easy and does not require a lot of oil. I love to use paprika in my batter. Everything is a golden brown to deep brown and very light tasting.NOTE: DO NOT FORGET THE WATER IN THE EGGS AND YOU MAY HAVE TO USE MORE MILK IF YOU WANT THE BATTER THINNER BUT IF YOU DO IT MAY NOT COVER THE FISH, IT MAY RUN OFF. DEPENDING ON YOUR ALTITUDE IS DETERMINING THE AMOUNT OF TIME TO COOK. If you want more spicy then add caynne pepper to the batter or other peppery spices.
Provided by Montana Heart Song
Categories Whitefish
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- I use 3 long thick pieces of fish. I cut it in 3 inch chunks. Dry the chunks of fish with paper towels. Set Aside.
- In a small mixing bowl, beat eggs, water, salt and paprika.
- In a medium mixing bowl, add flour, cornstarch and baking powder. Mix well.
- Add egg mixture and beat in, if too thick, add milk 1 tablspoon at a time. The batter should be thick to hold on to the fish, not runny.
- Preheat frying pan to medium high heat with 1/4 cup vegetable oil.
- Use tongs to dip the fish chunks into batter. Use a spoon to place batter on the top of the chunk after it is in the pan.
- After bottom is golden brown, turn once, press down on top slightly with spatula to insure heat distribution.
- Fry fish in two separate batches using the balance of vegetable oil for the second batch.
- Keep warm in the oven until all fish is cooked.
- The batter is very light tasting, not soaked with oil.
- Use a dipping sauce of your choice.
- If you use this batter on thin fillets, use a slotted spoon to dip the fish into batter.
Nutrition Facts : Calories 610.6, Fat 31.6, SaturatedFat 4.8, Cholesterol 167.3, Sodium 896.2, Carbohydrate 41, Fiber 1.6, Sugar 0.3, Protein 38.7
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