Pan-Fried Fish with Green Salad and Sweet and Sour Dressing

Crispy pan-fried white fish served with a refreshing herb salad and a homemade sweet and sour lime dressing.

Healthy Quick Fish High Protein Salad

Estimated Nutrition

Calories

423.9

kcal / serving

1695.5 kcal total

Carbs

38.1g

per serving

152.4 g total

Fat

18.2g

per serving

72.8 g total

Protein

27.6g

per serving

110.2 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

tbsp

Soft Brown Sugar

tbsp

Sugar

CondimentsSauces

tbsp

Fish Sauce

Fruits

piece

Lime

Halves, to serve

piece

Lime

Zest only

GrainsCereals

Plain Flour

All-purpose

Liquids

tbsp

Water

tbsp

Lime Juice

NutsSeeds

tsp

Sea Salt

Coriander Leaves

Fresh

piece

Mint Leaves

Fresh

OilsFats

Oil

Seafood

piece

White Fish Fillets

Firm, such as red snapper

Vegetables

piece

Red Chillies

Large, de-seeded and sliced on the diagonal

piece

Shallots

Finely sliced

piece

Mangetout

Blanched and finely sliced

Method

Stir the flour and salt together in a bowl.

Coat the fish fillets thoroughly in the flour mixture.

Heat the oil in a large non-stick frying pan over medium-high heat until hot.

Cook the fish for two minutes per side until finished, turning only once.

Toss chillies, coriander, mint, shallots, mangetout, and lime zest in a bowl for the salad.

Dissolve sugars in 30ml of water in a small pan over low heat.

Increase heat to medium and cook until the syrup is lightly golden.

Remove from heat and stir in fish sauce and lime juice.

Serve the fish topped with the salad and dressing alongside lime halves.