Pan-Fried Fish with Roasted Vegetables and Coconut Cardamom Cream
Ready in 35 minutes
• Serves 2-3
This dish most recently appeared in My Gourmet (4 Nights For 2) on Sunday, January 29, 2017.
This dish most recently appeared in My Gourmet (4 Nights For 2) on Sunday, January 29, 2017.
If you like a bit of extra spice, add a pinch of chilli flakes when cooking the onion and kaffir lime leaf.
Ingredients
ROASTED VEGETABLES
- ½ head cauliflower, cut into small florets
- 400g peeled pumpkin, diced 1.5cm
- ½ brown onion, finely slice
- 1 teaspoon cardamom spice mix
- 1/3 bag baby spinach leaves
COCONUT CARDAMOM CREAM
- ½ brown onion
- 1 kaffir lime leaf
- 1 tablespoon olive oil
- 2 teaspoons cardamom spice mix
- ¼ cup white wine or water
- ¼ cup water
- ½ cup coconut milk (shake well before opening)
- 1 tablespoon lemon juice
- 1 teaspoon fish sauce
- 1 teaspoon sweet chilli sauce
PAN-FRIED FISH
- 300g fish fillets
- ¼ cup flour seasoned with 1 teaspoon of salt
TO SERVE
- 2-3 tablespoons picked parsley leaves
Steps
-
oven to 220°C. Line an oven tray with baking paper.
-
Toss cauliflower, pumpkin, onion and first measure of cardamom spice mix on prepared tray with a drizzle of olive oil. Season with salt and pepper and roast for 20-25 minutes, until tender and starting to caramelise. Turn half way to ensure even browning. Finely dice onion and remove central stem from kaffir lime leaf and finely slice.
-
Heat oil in a medium pot on medium low heat and cook onion and kaffir lime leaf for about 4 minutes, until softened. Add second measure of cardamom spice mix and cook for 30 seconds. Add wine/water, water and coconut milk and bring to a simmer then reduce heat to low and simmer a further 5 minutes.
-
Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half. Place seasoned flour onto a plate and use to coat fish, shaking off excess. Heat a drizzle of oil in a large fry-pan on mediumhigh heat. Cook fish for 1-2 minutes each side (depending on thickness), until just cooked through.
-
Remove cardamom cream from heat and stir through lemon juice, fish sauce and sweet chilli sauce.
-
Remove tray with roasted vegetables from oven, scatter over baby spinach and toss to combine.
-
Divide roasted vegetables between plates and top with pan-fried fish. Spoon over coconut cardamom cream and sprinkle with parsley.
Nutritional Information
| Energy |
2034 kj 486 kcal |
|---|---|
| Protein | 32.1g |
| Carbohydrate | 44.7g |
| Fat | 16.6g |