Kerry Withoos, Accredited Practising Dietitian

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Pan Fried Fish in Spicy Sauce

Recipes > Main Meals

Whilst it looks like a lot of work it is actually a very simple and easy dish to make one that the entire family will enjoy. This dish is low carb and low fat. Serve with a side salad or a serve of vegetables

Serves 4

Ingredients

  • 450g boneless, firm white fish fillets, such as cod, sea bass or halibut, skinned and divided into 4 equal pieces
  • Salt and freshly ground pepper
  • plain flour, for dusting
  • 450g tinned whole tomatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon garlic infused oil or equivalent garlic
  • 1 tablespoon Shaoxing rice wine or dry sherry
  • 1 tablespoon soy sauce
  • 1 red chili chopped and deseeded
  • 2 tsp sugar

Method

  • Pat the fish dry with kitchen paper. Sprinkle evenly with the salt and pepper and dust with flour, shaking off any excess.
  • Drain the tomatoes, reserving the juice, and chop the flesh into small chunks. Measure the amount of juice, keep half and set aside. Discard the rest.
  • Heat a wok over high heat until it is hot. Add the olive oil, and when it is moderately hot, add the fish fillets and pan-fry them for 3-5 minutes, depending on the thickness of the fillets. Then turn them over and brown the other side (this will also take about 3-5 minutes). When cooked, remove and drain on kitchen paper. Turn onto a warm platter.
  • To the still hot wok add the chili, and stir-fry for one minute.
  • Add the tomatoes, the reserved tomato juice, rice wine or sherry, soy sauce, garlic oil and sugar, and simmer for five minutes.
  • Pour the sauce over the fish, garnish with the basil and serve at once.