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Cathy's Fish & Rice

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Recipe

 

Yield

2 servings

Prep

10 min

Cook

20 min

Ready

30 min
Low Fat, Low in Saturated Fat, Trans-fat Free, Good source of fiber, Low Sodium

Ingredients

Amount Measure Ingredient Features
½ pound fish fillets
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1 each onions
small
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3 cloves garlic
peeled and minced
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1 each cherry tomatoes
handful, halved
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1 x mushrooms
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1 x all-purpose flour
(for dredging)
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1 x vegetable oil
(for sauteing)
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110 ml white wine
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1 x curry powder
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1 x black pepper
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1 x rice
cooked
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Ingredients

Amount Measure Ingredient Features
226.8 g fish fillets
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1 each onions
small
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3 cloves garlic
peeled and minced
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1 each cherry tomatoes
handful, halved
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1 x mushrooms
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1 x all-purpose flour
(for dredging)
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1 x vegetable oil
(for sauteing)
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1.1E+2 ml white wine
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1 x curry powder
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1 x black pepper
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1 x rice
cooked
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Directions

Sauté the onions in a small amount of oil until they start to soften. Add the garlic and cook for a few minutes, and then add the mushrooms and cook for a few minutes more, until they lose their raw look.

Meanwhile, put a few tablespoons of flour and the pepper into a plastic bag and shake the fish cubes in the bag.

Remove the fish from the bag, shaking off any excess flour.

When the vegetables are cooked to your liking, remove them from the pan and set them aside. You could drain them on a paper towel to remove a bit of the oil, but it's not necessary.

Add a little more oil to the pan, and heat it for a moment. Drop the fish pieces in the oil, and sauté them until them start to turn opaque.

Add the vegetables, the cherry tomatoes & the curry powder, and stir to mix them in.

Pour in the white wine (or other liquid of your choice) and cook down until most of the liquid has evaporated.

Serve over rice.



* not incl. in nutrient facts Arrow up button

Comments


anonymous

I tried this with artichoke instead of broccoli and some corn. Instead of the white wine, i had some leftover rose wine that i used and i added to it some fresh cream. It turned out amazing. Thanks for the easy recipe.

 

 

Nutrition Facts

Serving Size 244g (8.6 oz)
Amount per Serving
Calories 7214% from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 54mg 18%
Sodium 105mg 4%
Total Carbohydrate 45g 45%
Dietary Fiber 5g 19%
Sugars g
Protein 73g
Vitamin A 11% Vitamin C 30%
Calcium 10% Iron 25%
* based on a 2,000 calorie diet How is this calculated?
 

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