The Key to Perfectly Cooked Fish (Plus 2 Recipes) - Page 2

Tim Harrison

Coach

United Kingdom

Food, Kettlebells

 

Fried Fish With Lemon and Butter

I went to the shop to buy some fillets of bass for my wife and I came away with red snapper because it looked better. My point is, this recipe works for any small fillet of fish: bream, bass, snapper, cod, haddock, trout, and so on. Just buy what looks best. I served it with boiled new potatoes and that broccoli from last month.

 

 

The Key to Perfectly Cooked Fish (Plus 2 Recipes) - Healthy Eating, recipes, cooking, recipe, whole food, meal plan, clean eating

 

Yield: Serves 2

Prep: None

Cook Time: 10 minutes

 

Ingredients:

  • 2 x fish fillets
  • 1 teaspoon oil for frying – use an oil with a high smoke point like peanut oil or coconut oil
  • 1 lemon
  • Knob of butter
  • Salt

 

Method:

  1. Put a large pan on a high heat with a little oil. Season both sides of the fillets with a little salt.
  2. Lower the fillets into the pan one at a time, holding the thin end. Lower them in away from you, so you don’t get splashed with hot oil.
  3. Leave the fish alone, unless it curls in which case, as I mentioned above, rest a ramekin or saucer on top to encourage it down.
  4. When the flesh has turned opaque to about halfway through the fish, turn, add a knob of butter and cook for one more minute. Then remove from the pan and set somewhere to rest.
  5. Take the pan off the heat, squeeze in the lemon and add a big knob of butter. Stir it round to emulsify and lift any flavour and pour over your fish.
  6. Serve with boiled new potatoes and broccoli. And that is pure class.

 

Poached Skate Wing

Once again, I approached the fish counter planning to buy a couple of salmon fillets. Instead, I found myself attracted to some sustainably caught skate wings, so they came home with me. I had already planned a little salad to go with them. I wanted to use broad beans, as bitterness goes so well with salty. Add a little dill and cucumber - and done.

 

The Key to Perfectly Cooked Fish (Plus 2 Recipes) - Healthy Eating, recipes, cooking, recipe, whole food, meal plan, clean eating

 

Prep: 20 minutes

Cook: 10 minutes

 

Ingredients:

 

For the Fish:

  • 2x skate wings
  • 100g broad beans (fava beans)
  • Half of a cucumber
  • Sprig fresh dill
  • 1 tablespoon sour cream

 

 

For the Court Bouillon:

  • 1 leek, sliced
  • 2 carrots, sliced
  • 1 bay leaf
  • 1 lemon, halved and juiced
  • 1 teaspoon peppercorns
  • 1 tablespoon white wine vinegar

 

The Key to Perfectly Cooked Fish (Plus 2 Recipes) - Healthy Eating, recipes, cooking, recipe, whole food, meal plan, clean eating

Court bouillon for poaching

 

Method:

  1. Bring a pan of salted water to the boil. Drop in the broad beans and bring back to the boil for one minute, then remove with a slotted spoon and refresh under cold running water.
  2. Add all of the court bouillon ingredients including the lemon halves to the pan. Bring back to boil, then switch off. Leave it to rest for 10 minutes while you shell the broad beans.
  3. Shell the broad beans, if you want, by pinching one end and squeezing out the bright green bean.
  4. Now bring the court bouillon back to the boil. Switch off the heat and when it stops bubbling lower in the fish, put the lid on, and leave it for 10 minutes.
  5. Halve the cucumber and scrape out the seeds using a teaspoon, then slice it. Mix the broad beans with the cucumber, sour cream, and dill.
  6. Put piles of salad onto plates and top with the cooked fish. Serve with boiled spuds.

 

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