Pan fried Fish with grilled mixed vegetables

Pan fried Fish with grilled mixed vegetables - Fitness Health

 

Recipe for pan fried fish with oven baked vegetables 

Ingredients 

  • 2 white fish fillets 
  • 50ml olive oil
  • 1 capsicum red sliced 
  • 4 potatoes halved
  • 4 asparagus spears 
  • 1 lemon quartered 
  • 1 broccoli chopped 
  • 20g butter
  • handful of fresh washed mixed leaf salad
  • 2 pinches mixed herbs
  • 2 leaves fresh basil


Method 

  1. Place olive oil in baking tray and pop into preheated oven gas mark 7 / 230 degrees. Take the tray out after 5 minutes and add the potatoes cook for a further 15 minutes in the oven then take out and add the rest of the vegetables, give the tray a good shake around making sure you coat the vegetables. 
  2. Once all the vegetables are in the oven, place a frying pan on the the heat for the fish. Coat the fish fillets in oil and season then place into the hot frying pan. Frying on high heat for the first 2 minutes then reduce the heat by half, turning the fish over and cook for a further 3 minutes, juice half a lemon into the pan at the end and add 20g butter for the sauce. Take the pan off the heat then, rotate the pan and juices around, take of the heat, cover then place to one side. 
  3. Take a plate, remove the cooked vegetables from the oven, place fish on top and serve. 

 

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

  • Holistic Fitness: Integrating Body, Mind, and Spirit

    Holistic Fitness: Integrating Body, Mind, and S...

    Is it just about having a toned body, or does fitness mean something else? Have you ever wondered what it truly means to be fit? Holistic fitness goes beyond the...

    Holistic Fitness: Integrating Body, Mind, and S...

    Is it just about having a toned body, or does fitness mean something else? Have you ever wondered what it truly means to be fit? Holistic fitness goes beyond the...

  • What is Tongkat Ali recommended for?

    What is Tongkat Ali recommended for?

    Curious about Tongkat Ali? You're not alone! This ancient Southeast Asian herbal remedy has been touted to boost male fertility, relieve stress, and even improve body composition. But what does...

    What is Tongkat Ali recommended for?

    Curious about Tongkat Ali? You're not alone! This ancient Southeast Asian herbal remedy has been touted to boost male fertility, relieve stress, and even improve body composition. But what does...

  • How to Boil Neem Leaves

    How to Boil Neem Leaves

    Boiling neem leaves to make a beneficial neem water infusion is a simple process. Here's a step-by-step guide on how to do it: How to Boil Neem Leaves Ingredients: Fresh...

    How to Boil Neem Leaves

    Boiling neem leaves to make a beneficial neem water infusion is a simple process. Here's a step-by-step guide on how to do it: How to Boil Neem Leaves Ingredients: Fresh...

1 of 3