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Mar 3

As promised from my last post of the pan-grilled fish fillet with mashed potato and coleslaw, I am sharing my recipe of this healthy meal.

 

Pan-Grilled Fish Fillet

basa-fish-fillet

Basa Fish Fillet

 

pan-grilled-fish-fillet

1 fish fillet (any fish you prefer, I had basa fish from Mathsya Mela event)

lemon juice

olive oil

salt and pepper

butter

Procedure:

Wash the fish and pat with kitchen paper. Rub with salt and pepper. Mix olive oil and lemon juice and pour over the fish. Leave for 15 mins.

Heat the pan, put a tablespoon of butter and some olive oil on the pan. When the oil is hot, carefully place the fillet. There will be a fireworks of oil as the lemon juice hit the hot oil so be careful. After 4 mins, flip the fish making sure that the side is cooked. Then cook the other side for another 4 mins. After it is cooked, remove the pan from the heat and let the fish rest, this time, the fish will absorb the juices from the pan, adding more flavor.

 

Mashed Potato

2 regular-sized potato

1 tbs butter

salt and pepper

milk

Procedure:

I cook my potatoes in microwave oven as it is always easy and fast. To cook in microwave, wash the potatoes, using fork, prick potatoes liberally, then put them in the microwave oven. Cook in high for 3 mins, turn over, cook another side for another 3 mins. If you don’t have microwave oven, you can always boil the potatoes until tender.

Peel the potatoes and mash them. Put salt and pepper, butter, and mix. Pour in some milk until they are mushy but not runny.

 

Coleslaw

1/8 head of cabbage

1 small carrot

1/4 onoin

salt and pepper

dried herbs

mayonnaise (homemade is the best, but you can use store-bought)

Procedure:

Slice the vegetables vertically. Make sure to slice them as thinly as you can. Do NOT chop. Be patient in slicing, if not it will not be equal in width and they will look horrible on plate. Practice makes perfect in slicing.

In a bowl, toss and mix the vegetables and sprinkle with salt, pepper and some dried herbs. Then put mayonnaise and toss it again making sure that every veggie will have mayo coating.

Note: if you are not serving the coleslaw immediately, do not mix the veggies to the mayo, just put the sliced veggies in the fridge and put them out and mix with mayo just minutes away before you serve it. Mixing veggies with mayo many hours before it will be served makes the veggies look lumpy and not crispy.

 

Plate them!


Arrange the fish, mashed potato, and coleslaw in a plate. A white wine will be a good company for this meal. Enjoy!

Serves 1.

 

2 Responses to “Pan-Grilled Fish with Potato and Coleslaw Recipe”

  1. Mona
    3:56 pm on March 7th, 2011

    added your link .. it’s your turn now .. your foods make my mouth-watering.

  2. admin
    4:02 pm on March 7th, 2011

    hi, added your link already, thanks 🙂

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