Pan Fried Masala Fish Recipe
This Indian-inspired pan-fried masala fish uses some wonderful and cheap coley fillet, and after 30 minutes of salting it takes just 5 minutes to cook.
Servings 2 Servings
Calories 370kcal
Ingredients
- 400 g Coley Fish Fillets 14oz
- 1 teaspoon Salt
- 1 tablespoon Lemon Juice
- 1 Garlic Clove
- ½ teaspoon Ground Turmeric
- ½ teaspoon Garam Masala
- ¼ teaspoon Chilli Powder
- ¼ teaspoon Ground Coriander
- ¼ teaspoon Amchoor
- 1 tablespoon Cooking Oil
- 30 g Butter 2 tablespoon
Instructions
- Season the fish with the salt and allow it to sit for 30 minutes, this will cure the fish a little and firm it up.
- Peel and mash the garlic clove into a paste.
- Combine the lemon juice with the garlic, turmeric, garam masala, chilli powder, ground coriander and amchoor.
- Wash the fish and then dry it well, paying particular attention to the skin.
- Paint the flesh of the fish (not the skin) with the lemon juice mix and allow it to sit whilst the pan heats up.
- Heat a 28 or 11" non-stick frying pan over a high-medium heat, and when it is hot, add the oil. Place the fish, skin side down, in the frying pan and cook for 3 minutes. Do not touch the fish, leave it alone!
- Flip the fish and add the butter, cook for a further 90 seconds-2 minutes, basting the fish with the butter as it cooks. Then serve.
Nutrition
Serving: 1 | Calories: 370kcal | Carbohydrates: 2g | Protein: 54g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 9g | Cholesterol: 228mg | Sodium: 605mg | Fiber: 1g | Sugar: 1g
