Quick yet nutritious meals are necessary to have in one's repertoire for when the need strikes. Completed in less the time it takes to get a food order placed and delivered, and way more nutritious too. This is a standard white fish fillet, breaded and lightly fried to a crispy crunchy finish, and topped with a creamy pink tomato sauce.
Saute up some vegetables or boil up some pasta, and there you have it: a complete and highly nutritious meal in less than 20 minutes.
Ingredients: (for four)
2 large white fish fillets, halved
2 Tbsp olive oil
4 cloves garlic
1 1/2 cups cherry tomato, halved
3/4 cup cream
s&p
1/2 cup flour
2 eggs
1/2 cup parmesan
1 cup breadcrumbs
oil for frying
Method:
Make the sauce first: Saute in 2 tablespoons olive oil the grated garlic until fragrant. Add the halved cherry tomatoes and saute a few minutes more until blistered. Add the cream, reduce heat to a slow simmer, add 1 teaspoon of salt and pepper, and let simmer about 15 minutes while you prep and fry the fish.
To make the fish, it's standard breading procedure. Mix the parmesan and breadcrumbs in one plate; put the flour in a separate plate, and the beaten eggs in a third plate. Rinse and pat dry the four fillet halves, coat in the flour and shake off excess, dunk in the eggs and shake off excess, the press into the parm-bread mixture to coat both sides. Repeat for all fillets. Fry fillets in about a centimeter of oil over medium heat for about four minutes on each side until golden and cooked through. Drain from excess oil on a paper towel.
To serve, spoon the sauce over the fish just before serving, alongside some cooked vegetables or a salad of choice.
صحة و عافية
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