Citrus Fish with Chillies

citrus fish with chillies

Citrus Fish with Chillies

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Servings: 4
Calories: 322

Ingredients
 

  • 4 halibut or cod steaks or cutlets about 6 oz each
  • juice of 1 lemon
  • 1 tsp garlic granules
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 3/4 tsp dried tarragon
  • about 60 ml 4 tbsp olive oil
  • flour for dusting
  • 1/2 pint fish stock
  • 2 red chillies seeded and finely chopped
  • 2 tbsp chopped fresh coriander
  • 1 red onion cut into rings
  • salt and freshly ground black pepper

Instructions

  • Place the fish in a shallow bowl and mix together the lemon juice, garlic, paprika, cumin, tarragon and a little salt and pepper. Spoon over the lemon mixture, cover loosely with clear film and allow to marinate for a few hours or overnight in the fridge.
  • Gently heat all of the oil in a large non-stick frying pan, dust the fish with flour and then fry the fish for a few minutes each side, until golden brown all over.
  • Pour the fish stock around the fish, and simmer, covered for about
  • 5 minutes until the fish is thoroughly
  • cooked through.
  • Add the chopped red chillies and 15 ml (1 tbsp) of the coriander to the pan. Simmer for 5 minutes.
  • Transfer the fish and sauce to a serving plate and keep warm.
  • Wipe the pan, heat some olive oil and stir fry the onion rings until speckled brown. Scatter over the fish with the remaining chopped coriander and serve at once.
Calories: 322 kcal
Carbohydrates: 8 g
Protein: 34 g
Fat: 17g
Saturated Fat: 3 g
Cholesterol: 83 mg
Sodium: 309 mg
Potassium: 973 mg
Fiber: 2 g
Sugar: 3 g
Vitamin A: 411 IU
Vitamin C: 51 mg
Calcium: 56 mg
Iron: 1 mg
Ingredients Cod, Fish & Seafood
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