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Simple pan fried fish served on creamy cauliflower mash and topped with a buttery tomato sauce. This reduced carb meal is packed with some really delicious tasting veggies!

Two plates of pan fried fish on cauliflower puree with buttery tomato sauce and greens.

I wanted to bring you a pan fried fish recipe this week that was simple and comforting, but not boring! And what’s the best way to make a meal not boring? Add a delicious sauce!

We already have this fish with lemon butter sauce recipe, so I went the tomato route. Cooking the tomatoes for a decent length of time really brings out their sweet flavour. They’re the perfect finishing touch.

If you haven’t tried cauliflower purée before, you might be pleasantly surprised. It’s such a good reduced carb substitute for mashed potato and is packed with nutrients too.

 

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Two plates of pan fried fish on cauliflower puree with buttery tomato sauce and greens.

PAN FRIED FISH

Keyword: FISH, MAIN MEALS, SEAFOOD
Difficulty: Easy
Ready In: 30 minutes
Serves: 4

Simple pan fried fish served on creamy cauliflower mash and topped with a buttery tomato sauce. This reduced carb meal is packed with some really delicious tasting veggies!

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Ingredients

TOMATOES

  • 2 Tbsp butter
  • 250 g cherry tomatoes (8.8oz)
  • 1/2 tsp sugar

CAULIFLOWER PUREE

  • 1 whole cauliflower
  • 1/2 cup lite cream cheese (125g)

GREENS

  • 250 g green beans (8.8oz)
  • 100 g sugar snap peas (3.5oz)

FISH

  • 1/3 cup plain flour (50g)
  • 500 g white fish fillets (1lb 2oz)
  • 1 Tbsp butter
  • 1/2 Tbsp olive oil

Instructions

  1. PREPARE TOMATOES

    Melt butter in a small-medium frying pan over medium heat. Stir in tomatoes and sugar and season with salt and pepper. Cook, stirring occasionally, for 20-25 minutes (reduce heat to low once the tomatoes burst).

  2. COOK CAULIFLOWER

    Meanwhile, chop cauliflower into florets. Place in a large saucepan and cover with water. Bring to the boil and cook for 12 minutes, until fork tender.

  3. PREPARE GREENS

    Trim ends off the beans and sugar snaps. Place in a microwave-safe dish.

  4. COOK FISH

    Place flour on a plate. Season well with salt and pepper. Dip fish fillets in flour to coat. Add butter and oil to a large frying pan and heat on medium-high. Fry fish fillets for 2-3 minutes each side, until cooked through. Remove from heat and cover with foil to keep warm while you make cauliflower purée.

  5. MAKE CAULIFLOWER PURÉE

    Drain cauliflower well. Roughly mash, then drain again to remove any excess water. Add cream cheese and use a stick blender, regular blender or food processor to purée until smooth. Season to taste with salt and pepper.

  6. SERVE

    Microwave beans and peas for 2 minutes, until tender. Divide cauliflower purée between individual serving plates and top with fish and tomatoes. Serve with beans and sugar snaps on the side.

Recipe Notes

WINE MATCH: Go for a Pinot Gris.
GLUTEN-FREE OPTION: Replace flour with plain gluten-free flour.
INGREDIENT SWAPS / NOTES: If you don’t like seafood, this meal would work just as well with chicken tenderloins. Pan fry for longer to ensure they are cooked all the way through. If you can’t find fresh sugar snap peas, replace beans and sugar snaps with a frozen vegetable mix instead.
STORING AND REHEATING: Store individual portions in containers in the refrigerator. Reheat in the microwave.

 

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