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Ingredients

  • 350g (12 1/2oz) baby potatoes, quartered
  • 1 tbsp extra-virgin olive oil
  • 1/2 tbsp rice wine vinegar or white wine vinegar
  • ½ lime, zested and juiced
  • 1 red chili, seeded and finely chopped
  • 2 garlic cloves, crushed
  • 3-4 tbsp roughly chopped coriander
  • 1½ tbsp olive oil
  • 3 tbsp plain flour
  • 1 x 265g (9 1/2oz) pack skinless and boneless panga fillets

Pan-fried panga fillets with garlic potatoes

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Pan-fried Panga fillets with garlic potatoes recipe

Serves

2 persons

Directions

A speedy fish supper for two, this recipe uses budget-friendly panga fillets; a flaky white fish with a delicate flavor similar to cod. Served with lightly crushed garlic potatoes and fresh and zesty chili and coriander salsa, this makes a delicious dinner and is ready in just 15 minutes. What’s more, it’s high in protein and a source of vitamin C, too.

How to cook:

  • In a medium pan of salted, boiling water, cook the potatoes for 12 mins, or until tender.
  • While the potatoes are cooking, make the salsa: In a bowl, combine the extra-virgin olive oil, vinegar, lime zest and half the lime juice, the chilli, half the garlic, and the coriander. Season and add extra lime juice to taste, if you like.
  • Heat 1 tbsp olive oil in a large frying pan over high heat. Season the flour and use to coat the panga fillets, then add them to the pan. Fry for 30 secs over high heat, then reduce the heat to medium-high and fry for a further 2 mins each side, or until golden and cooked through.
  • Drain the potatoes. Return to the pan, along with the remaining olive oil and garlic. Lightly crush with a potato masher or a fork, then divide between 2 plates. Top with the fish and drizzle over the chili and coriander salsa.

 

source: Realfood Tesco

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