ZESTY HADDOCK WITH CRUSHED POTATOES & PEAS RECIPE - BBC …
Being pushed for time doesn't mean you have to eat unhealthily, as this quick and low-fat fish supper proves
Provided by Good Food team
Categories Dinner, Main course
Total Time 35 minutes
Prep Time 15 minutes
Cook Time 20 minutes
Yield 4
Number Of Ingredients 9
Steps:
- Cover the potatoes in cold water, bring to the boil, then turn to a simmer. Cook for 10 mins until tender, adding peas for the final min of cooking. Drain and roughly crush together, adding plenty of seasoning and 1 tbsp oil. Keep warm.
- Meanwhile, for the dressing, mix 1 tbsp oil, the lemon juice and zest, capers and chives with some seasoning.
- Dust the fish in the flour, tapping off any excess and season. Heat remaining oil in a non-stick frying pan. Fry the fish for 2-3 mins on each side until cooked, then add the dressing and warm through. Serve with the crush and broccoli.
Nutrition Facts : Calories 305 calories, FatContent 8 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 31 grams carbohydrates, SugarContent 2 grams sugar, FiberContent 4 grams fiber, ProteinContent 28 grams protein, SodiumContent 0.71 milligram of sodium
CRISPY SOY SALMON WITH STIR-FRIED NOODLES, PAK CHOI & SUGAR SNA…
Pack your stir-fry with vegetables and top with marinated fish. This recipe cooks enough salmon for lunch the next day
Provided by Jennifer Irvine
Categories Main course
Total Time 25 minutes
Prep Time 10 minutes
Cook Time 15 minutes
Yield 2
Number Of Ingredients 20
Steps:
- Make the marinade by mixing together all the ingredients. Place the salmon fillets in a small bowl and spoon over the marinade, turning the fish so that it’s nicely coated. Cover with cling film and leave to sit for 10 mins (or longer if you have time).
- Meanwhile, cook the noodles following pack instructions, then drain and sit them in a bowl of cold water.
- Heat a non-stick frying pan. Add the salmon fillets, skin-side down, and leave for 3 mins. When the fish is slightly crispy, flip over and cook for a further 3 mins on the other side. Just before you remove the fish from the pan, add any remaining marinade and let it sizzle for 10 secs. Place 2 of the fillets, skin-side up, with their juices on a plate and cover with foil to keep warm. Put the other 2 fillets on another plate if using for Flaked salmon salad (see 'goes well with'), cover with foil, leave to cool, then chill.
- In a frying pan or wok, heat the rapeseed and sesame oils over a high heat. Add the spring onion, garlic, chilli and ginger, and stir constantly for about 1 min. Add the sugar snap peas, pak choi and pepper, and stir for another 1-2 mins, then add the cooked noodles. Toss well, then add the soy sauce, fish sauce and lime juice, and mix until well combined and the pan is sizzling.
- Remove from the heat and divide between 2 bowls. Top each with a salmon fillet and drizzle over any juices. Sprinkle with coriander and serve.
Nutrition Facts : Calories 444 calories, FatContent 17 grams fat, SaturatedFatContent 3 grams saturated fat, CarbohydrateContent 43 grams carbohydrates, SugarContent 8 grams sugar, FiberContent 4 grams fiber, ProteinContent 27 grams protein, SodiumContent 1.5 milligram of sodium
More about "frying peas recipes"
ZESTY HADDOCK WITH CRUSHED POTATOES & PEAS RECIPE | BBC ...
From bbcgoodfood.com
Total Time 35 minutes
Category Dinner, Main course
Cuisine British
Calories 305 calories per serving
- Dust the fish in the flour, tapping off any excess and season. Heat remaining oil in a non-stick frying pan. Fry the fish for 2-3 mins on each side until cooked, then add the dressing and warm through. Serve with the crush and broccoli.
CRISPY SOY SALMON WITH STIR-FRIED NOODLES, PAK CHOI ...
From bbcgoodfood.com
Total Time 25 minutes
Category Main course
Cuisine Asian
Calories 444 calories per serving
- Remove from the heat and divide between 2 bowls. Top each with a salmon fillet and drizzle over any juices. Sprinkle with coriander and serve.
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