Wednesday, January 13, 2010

Recipe : Week 2 : Day 3

Fish ‘n’ excellent salsa (ww 5.5)

4 servings : Very easy : Very quick
±800 gm hake fillets or other similar firm white fish
500gm new potatoes, washed and halved
4 Tblsp chopped parsley
2 Tblsp chopped mint
2 Tblsp capers, chopped
2 – 3 anchovy fillets, chopped
½ tsp chopped garlic
2 Tblsp lemon juice
2 Tblsp olive oil
Good grind of black pepper
Prepare all salsa ingredients, and combine in a small bowl.
Adjust for seasoning – more lemon juice, more garlic – but do not add salt.
Put the potatoes on to boil in lightly salted water.
Drain when done, and keep warm.
Spray a ridged pan with cooking spray.
Place pan on high heat.
Spray the fillets with cooking spray and then lightly season.
Place the fish in the hot pan, presentation side down.
Fry for about 4 mins before turning.
Continue cooking until fish flakes easily.
Serve fish with potatoes and a salad or veg of your choice.
Garnish with the salsa.

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