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| Parenting Essentials |
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Panfried Fish Fillet with Mushrooms |
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Use red snapper, sole or any boneless variety you prefer. Fish is an excellent source of protein. Do not overcook fish as it becomes tough and stringy. Use as little oil as possible to pan fry to keep fat intake to a minimum.
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Serves: 2 people |
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2 fish fillet (sole or threadfin) |
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1 small head broccoli (cut into small florets) |
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4 - 6 baby potatoes |
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5 - 6 fresh button mushrooms
(washed and sliced) |
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1 tablespoon margarine OR |
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2 tablespoons soya bean oil |
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150 ml chicken stock (pre-seasoned) |
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50 ml milk (skimmed / low fat) |
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1 teaspoon flour |
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1/2 teaspoon turmeric |
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2 - 4 cloves garlic (chopped) |
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1 knob ginger (finely sliced and fried till crisp) |
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light soya sauce to taste |
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| 1. |
Season fish fillets with light sauce, a little pepper and turmeric powder. Leave aside for about 15 minutes before cooking. |
| 2. |
Bring a pot of water to a boil seasoned with pepper, salt and 1/2 teaspoon margarine. Boil potatoes till soft, drain and leave aside. |
| 3. |
In the same water, boil the broccoli florets till tender (do not overcook). Drain. |
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Bring stock to a boil. Stir in milk and add mushroom slices. Thicken with flour, blended in a little milk or water. |
| 5. |
Heat oil in a pan. Keeping the heat fairly high, fry garlic till crisp and add fillets, turning over at intervals to ensure even browning. |
| 6. |
Place fillets on dish with broccoli and potatoes. Pour over hot mushroom and serve with a knob of herb and garlic butter, if preferred. |
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