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

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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.

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.

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