Speedy fresh fish recipe

Kapi-Mana News - - SCHOOL HOLIDAYS -

This dish is su­per fast to make, plus it is light and healthy.

De­li­cious, creamy hol­landaise sauce goes per­fectly with pan-fried fish. Use ei­ther a store bought or home­made ver­sion.


800g red ku­mara, peeled and sliced into 0.5cm-thick rounds

Pan-fried fish

600g skin­less, bone­less, white fish fil­lets

Green veges

1 ta­ble­spoon but­ter 200g green beans, ends trimmed 2 cour­gettes, cut into 1cm-thick sticks 2 cloves gar­lic, finely sliced 120-150g baby spinach leaves

To serve

100g hol­landaise sauce (store­bought)

1 lemon, cut into wedges Pre­heat oven to 220 de­grees Cel­sius. Line two oven trays with bak­ing pa­per.

Toss ku­mara on both pre­pared trays with a driz­zle of olive oil and sea­son with salt and pep­per.

Cook for 20-25 min­utes, un­til golden and crispy. Turn and swap trays once dur­ing cook­ing.

Pat fish dry with pa­per tow­els, re­move any re­main­ing scales or bones.

Sea­son with salt and pep­per. Heat a driz­zle of oil in a large fry­pan on medium-high heat.

Cook fish, in batches, for 1 to 2 min­utes each side, un­til just cooked through. Add ex­tra oil be­tween batches if needed.

Set fish aside, cov­ered in foil, to keep warm.

Re­turn pan to high heat with a driz­zle of oil and but­ter.

Stir-fry green beans, cour­gettes and gar­lic for 3-4 min­utes, un­til beans are bright green and ten­der.

Re­move pan from heat and toss through baby spinach to wilt slightly.

Sea­son to taste with salt and pep­per.

To serve, di­vide ku­mara rounds be­tween plates. Top with green veges and pan-fried fish.

Serve with a dol­lop of hol­landaise sauce and a lemon wedge on the side.

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