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Pan Fried Whiting with Tomato and Red Onion Salad

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
  • 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

     

  • Tomato and Red Onion Salad

    • 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

     

    Pea and Potato Mash

    • 1kg potatoes, peeled and freshly cooked
    • 150g frozen peas, cooked
    • 6 tablesp. milk
    • 25g butter

Main

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

     

Side

  • Tomato and Red Onion Salad

    • 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

     

    Pea and Potato Mash

    • 1kg potatoes, peeled and freshly cooked
    • 150g frozen peas, cooked
    • 6 tablesp. milk
    • 25g butter

Method

Copy Text

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.

Method

Copy Text

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.

Serving Suggestions

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