Pan-fried Cod With A Beansprout And Coriander Salad And P
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains | Fish, Simply | 1 | Servings | |
INGREDIENTS
| 2 | 225 g, 8oz thick cod | |
| fillets | ||
| 225 | g | Beansprouts, 8oz |
| 225 | g | Dark plums, 8oz |
| Cinnamon stick | ||
| White wine vinegar | ||
| Fresh coriander | ||
| Demerera sugar | ||
| Water | ||
| Red chilli | ||
| Seasoning | ||
| 1 | Lemon, juices and zest | |
| 2 | Shallots peeled and diced | |
| finely | ||
| Olive oil | ||
| Basil leaves and sage leaves |
INSTRUCTIONS
To make the chutney: Heat up a little oil in a pan and saut 1 of the shallots and add the stoned diced plums. Then add the white wine vinegar, cinnamon, sugar, water and seasoning. Bring to the boil and cook for about 15 minutes. Allow to cool and season again. To make the salad mix some chopped coriander with the lemon, shallot, beansprouts, and a little chilli, season and leave to the side. pan fry the cod, skin side down and while cooking place the plum chutney on the plate and a pile of beansprouts in the middle. Top with the pan fried cod, and some deep fried herbs on top of that. Converted by MC_Buster. Per serving: 12 Calories (kcal); trace Total Fat; (5% calories from fat); 1g Protein; 6g Carbohydrate; 0mg Cholesterol; 2mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 919
Calories From Fat: 251
Total Fat: 28.5g
Cholesterol: 0mg
Sodium: 96.3mg
Potassium: 3010.2mg
Carbohydrates: 160.8g
Fiber: 4.5g
Sugar: 22.4g
Protein: 21.5g