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Thai-Spiced Whiting with Tomato Chutney

Whiting fillets coated in curry paste, pan-fried and served with a quick homemade tomato, herb, and chili chutney.

HealthyQuickFishSeafoodHigh ProteinSpicy

Estimated Nutrition

Per Serving Total
Calories 285.4 kcals 285.4 kcals
Carbohydrates 18.2 grams 18.2 grams
Fat 13.8 grams 13.8 grams
Protein 22.3 grams 22.3 grams
Cook Time
12 mins
Produces
1 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

BakingIngredients
1
tsp
Brown Sugar
soft
CondimentsSauces
2
tsp
Thai Red Curry Paste
2
tsp
Red Wine Vinegar
Fruits
0.5
piece
Lemon
cut into wedges for garnish
NutsSeeds
1
clove
Garlic
finely chopped
1
pinch
Chilli Flakes
1
tsp
Salt
to taste
1
tsp
Black Pepper
freshly ground, to taste
1
tbsp
Basil
fresh, chopped
1
tbsp
Mint
fresh, chopped
1
tbsp
Coriander
fresh, chopped
1
sprig
Parsley
to garnish
OilsFats
5
ml
Olive Oil
dash for frying fish
5
ml
Olive Oil
dash for chutney
Seafood
100
g
Whiting
fillets
Vegetables
0.5
piece
Onion
peeled and finely chopped
1
piece
Tomato
chopped

Steps

  • Spread curry paste onto the whiting fillets.
  • Fry fish in olive oil for two minutes on each side.
  • Gently fry onion in a saucepan for four minutes until soft.
  • Add garlic and fry for one additional minute.
  • Incorporate tomato, sugar, chili, and vinegar then season.
  • Simmer the mixture for 5 minutes and stir in herbs.
  • Serve fish on top of chutney garnished with lemon and parsley.