Pan-Fried Perch
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 fillet of Perch (or similar, mild fish)1tbsp Extra Virgin Olive Oil1 clove garlic, chopped/crushedHerbs & spices (I use parsley, oregano, salt and pepper) to taste1/2 cup green beansAny other side
1. Heat the oil in a frying pan on a medium heat. Also boil some water in a pan and add the green beans. These should only take 5 minute to fully cook.
2. Add the garlic to the frying pan and fry for 1 minute to infuse the oil with garlic flavour. Be careful not to burn the garlic.
3. Add the fillet on top of the garlic and fry gently until cooked through (about 2/3 minutes each side). Sprinkle with herbs & spices after you have flipped it over. (Sometimes I add a dash of lemon juice here for a different flavour).
4. Simply serve with the beans and any other side! I normally eat this with with rice, boiled new potatoes, or sometimes just a few more green beans. Enjoy!
Serving Size: Makes 1 serving.
Number of Servings: 1
Recipe submitted by SparkPeople user KAT493.
2. Add the garlic to the frying pan and fry for 1 minute to infuse the oil with garlic flavour. Be careful not to burn the garlic.
3. Add the fillet on top of the garlic and fry gently until cooked through (about 2/3 minutes each side). Sprinkle with herbs & spices after you have flipped it over. (Sometimes I add a dash of lemon juice here for a different flavour).
4. Simply serve with the beans and any other side! I normally eat this with with rice, boiled new potatoes, or sometimes just a few more green beans. Enjoy!
Serving Size: Makes 1 serving.
Number of Servings: 1
Recipe submitted by SparkPeople user KAT493.
Nutritional Info Amount Per Serving
- Calories: 210.1
- Total Fat: 14.6 g
- Cholesterol: 52.9 mg
- Sodium: 43.5 mg
- Total Carbs: 8.1 g
- Dietary Fiber: 4.0 g
- Protein: 13.3 g
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