Pepper Crusted Fish In A Warm Lime And Coriander Vinaigre
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | French | Sainsbury3 | 2 | Servings |
INGREDIENTS
| 1 | Heaped tablespoon whole | |
| mixed peppercorns | ||
| 1 | Heaped tablespoon plain | |
| flour seasoned with a | ||
| little salt | ||
| 2 | 200 g, 7oz fillets of | |
| haddock or cod | ||
| 1 | T | Olive oil |
| 1 | Clove garlic, peeled | |
| 2 | t | Wholegrain mustard |
| Grated rind and juice of 2 | ||
| limes | ||
| 4 | T | Olive oil |
| Salt and freshly ground | ||
| black pepper | ||
| Fresh coriander leaves | ||
| chopped |
INSTRUCTIONS
Mix together the crushed peppercorns and seasoned flour. Remove the skin from the fish. Wipe with kitchen paper then coat with the peppercorn mixture, pressing well on both sides. Set aside while preparing the vinaigrette. Crush the garlic into a bowl and stir in the mustard, lime rind and juice, 4 tablespoons of olive oil, seasoning and coriander. Heat a tablespoon of olive oil in a large frying pan, when hot, add the fish and fry for 3 minutes on each side until crisp and golden. Keeping the heat high, pour the vinaigrette around the fish and maintain heat to reduce. Serve with new potatoes and green beans. Alternative ingredients - -Any fresh or frozen white fish fillet such as haddock, coley, whiting or hoki can be used instead of cod. -Use garlic granules instead of fresh. -As an alternative to olive oil, try light olive oil. ~Serve with a mixed salad and crusty bread. -French Dijon mustard can be used in place of coarse ground. -Use any favourite herb such as tarragon, parsley or chives instead of coriander. Converted by MC_Buster. NOTES : Delicious supper for 2, quick and easy to make. The complimentary flavours of lime, coriander and mixed peppercorns give a beautifully fragrant aroma and flavour to any type of white fish. It is particularly good with cod or haddock. Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 938
Calories From Fat: 321
Total Fat: 36.4g
Cholesterol: 0mg
Sodium: 504.9mg
Potassium: 636.6mg
Carbohydrates: 133.5g
Fiber: 9.5g
Sugar: 5.2g
Protein: 21.3g