Pan Fried Whiting with Tomato and Red Onion Salad

Name: Pan Fried Whiting with Tomato and Red Onion Salad
Cook time: 15 min
Yield: 4
Ingredients: 4 whiting fillets, around 175g each, skinned and boned; ½ tablesp. olive oil; A little salt and black pepper; A knob of butter

This Tomato and Red Onion Salad could be served with any of the other recipes. It would be particularly nice with the Spiced Haddock.

4 people

15 min

Nutrition per serving

kcal

522kcal
protein

41g
total fat

19g
iron

2mg
carbs

48g

Ingredients

4 whiting fillets, around 175g each, skinned and boned
½ tablesp. olive oil
A little salt and black pepper
A knob of butter

200g tomatoes, roughly chopped
½ small red onion, thinly sliced
Juice of half a lemon
2 tablesp. olive oil
Salt and black pepper
Bunch of chives, thinly sliced
1kg potatoes, peeled and freshly cooked
150g frozen peas, cooked
6 tablesp. milk
25g butter

Pan fried Whiting

4 whiting fillets, around 175g each, skinned and boned
½ tablesp. olive oil
A little salt and black pepper
A knob of butter

Sides

200g tomatoes, roughly chopped
½ small red onion, thinly sliced
Juice of half a lemon
2 tablesp. olive oil
Salt and black pepper
Bunch of chives, thinly sliced
1kg potatoes, peeled and freshly cooked
150g frozen peas, cooked
6 tablesp. milk
25g butter

Heat a little olive oil in a large frying pan. Season the fish and add to the pan, skin side up. Fry for 3-4 minutes then turn it over. Add a knob of butter to the pan and continue to cook the fish for another 3-4 minutes until it flakes easily with a fork. As the butter melts spoon it over the fish.

Meanwhile combine the salad ingredients. Taste for seasoning.

Heat the milk and butter in a saucepan then combine with the cooked potatoes and peas. Mash well. Season to taste.

Serve the fish with the Tomato and Red Onion Salad and Pea and Potato Mash.