Pan fried basa fillet with a chilli and coriander salsa
09/04/2019
|In Food
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[cooked-sharing]
[embedit snippet=”amazon-ingredients”]
Pan fried basa fillet with a chilli and coriander salsa
Another day and another fish! The kids will eat fish, but it isn't their favourite. So I tend to feed my love for it when they visit their mum.
Although I cooked this for myself, I have listed the ingredients and directions for two people to make it easier to work out for you.
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Ingredients
- 2 Basa Fillets (£1.60 yellow sticker, £2.50 normally)
- 12 New potatoes (30p)
- 1 tbsp Olive oil
- 1/2 tbsp White wine vinegar
- 1 Lime, zest and juice (30p)
- 1 Red chilli
- 2 Garlic cloves, crushed
- 3 tbsp Coriander, roughly chopped (10p)
- 3 tbsp Plain flour
Instructions
- This is another really simple dish. I started by boiling the potatoes for about 15-20 minutes. Once cooked, I drained, crushed a little with a fork and added one clove of garlic and half the olive oil.
- While the potatoes were cooking I prepared the salsa by mixing the vinegar, half the oil, 1 clove of garlic, chilli and coriander.
- With about 5 minutes left for the potatoes I dipped the fish into the flour before chucking it in a frying pan with a little oil and cooking for 30 seconds on a high heat and then a lower heat for 2 minutes on each side.
- I served the fish over the potatoes before drizzle over the chilli and coriander salsa.
Nutrition
Calories: 244kcalCarbohydrates: 19gProtein: 22.9gFat: 9.1gSaturated Fat: 1.5gCholesterol: 55mgSodium: 632mgPotassium: 59mgFiber: 3.3gSugar: 0.6gCalcium: 0mgIron: 0mg
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