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Ингредиенты
- 1 x Heaped Tbsp. whole mixed peppercorns
- 1 x Heaped Tbsp. plain flour, seasoned with a little salt
- 2 x 200 g, (7oz) fillets of haddock or possibly cod
- 1 Tbsp. Extra virgin olive oil
- 1 x Clove garlic, peeled
- 2 tsp Wholegrain mustard
- Â Â Grated rind and juice of 2 limes
- 4 Tbsp. Extra virgin olive oil
- Â Â Salt and freshly grnd black pepper
- Â Â Fresh coriander leaves, minced
Инструкции
- 1. Mix together the crushed peppercorns and seasoned flour.
- 2. Remove the skin from the fish. Wipe with kitchen paper then coat with the peppercorn mix, pressing well on both sides. Set aside while preparing the vinaigrette.
- 3. Crush the garlic into a bowl and stir in the mustard, lime rind and juice, 4 Tbsp. of extra virgin olive oil, seasoning and coriander.
- 4. Heat a Tbsp. of extra virgin olive oil in a large frying pan, when warm, add in the fish and fry for 3 min on each side till crisp and golden brown.
- 5. 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 possibly frzn white fish fillet such as haddock, coley, whiting or possibly hoki can be used instead of cod. -Use garlic granules instead of fresh. -As an alternative to extra virgin olive oil, try light extra virgin olive oil.
- Serve with a mixed salad and crusty bread. -French Dijon mustard can be used in place of coarse grnd. -Use any favourite herb such as tarragon, parsley or possibly chives instead of coriander.
- 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 possibly haddock.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 42g | |
| Recipe makes 2 servings | |
| Calories 323 | |
| Calories from Fat 300 | 93% |
| Total Fat 33.9g | 42% |
| Saturated Fat 4.7g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 50mg | 1% |
| Total Carbs 5.49g | 1% |
| Dietary Fiber 1.0g | 3% |
| Sugars 0.04g | 0% |
| Protein 0.84g | 1% |
