Pan-Fried Fish in Spicy Tomato Sauce

Pan-fried firm white fish fillets served with a fragrant, simmered spicy tomato, garlic, and shallot sauce.

Fish Seafood High Protein Spicy Tomato Pan-Fried

Estimated Nutrition

Calories

493.1

kcal / serving

986.2 kcal total

Carbs

20.9g

per serving

41.8 g total

Fat

24.2g

per serving

48.4 g total

Protein

47.9g

per serving

95.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

tsp

Sugar

null

CondimentsSauces

tbsp

Light Soy Sauce

null

tbsp

Chilli Bean Sauce

null

GrainsCereals

Plain Flour

for dusting

Liquids

tbsp

Shaoxing Rice Wine

or dry sherry

NutsSeeds

pinch

Salt

for seasoning

pinch

Pepper

freshly ground

tbsp

Garlic

coarsely chopped

handful

Basil Leaf

fresh, for garnish

OilsFats

tbsp

Extra Virgin Olive Oil

null

Seafood

450

White Fish Fillet

boneless, firm, skinned, and divided into 4 equal pieces

Vegetables

450

Whole Tomatoes

tinned

tbsp

Shallot

finely chopped

Method

Pat the fish dry and season with salt, pepper, and a dusting of flour.

Drain the tomatoes, reserve half of the juice, and chop the flesh.

Heat olive oil in a wok and pan-fry the fish for 3 to 5 minutes per side until brown.

Remove the fish and stir-fry the garlic and shallots in one tablespoon of oil for one minute.

Add tomatoes, juice, rice wine, soy sauce, chilli bean sauce, and sugar, then simmer for five minutes.

Pour the sauce over the fish, garnish with basil, and serve.