Pan-fried Seabream Fish


Ingredients


Seasoning

  • 1 teaspoon dried parsley
  • 1 teaspoon oregano
  • 1/2  teaspoon dried dill
  • 1 tablespoon garlic paste
  • 1 tablespoon  dried basil or fresh chopped
  • Salt & pepper

 Vegetable topping

  • 2 tbsp avocado oil
  • 1 small red pepper small dice
  • 1/2 small eggplant/aubergine small dice
  • 2 shallots peeled and chopped
  • 8 green olives chopped
  •  2 green chillis chopped
  • 1 small lemon juice only
  • 1/4 cup decided tomato
  • 1-2 slices of lemon
Fish
  • 500-750g Seabream
  • 2 tablespoon lemon juice


Instructions


  1. Stir together the seasoning ingredients.
  2. Pop the eggplant/aubergine pieces in a microwavable bowl, cover, and cook on High for 4 minutes. You can also steam this. Add the cooked eggplant to the next step.
  3. Add the oil to a frying pan and when medium-hot add all topping ingredients, except the fresh lemon. Sprinkle in half of the seasoning mix and stir. Cook until very soft. Scrape into a bowl, stir in the chopped preserved lemon and fresh lemon juice, and keep warm (I pop a plate over the bowl).
  4. Pat dry the fish. score the skin if they are large fillets. Evenly sprinkle the remaining seasoning mix over the flesh side and of the fish fillets, add lemon juice.
  5. Add extra oil to the pan if you need to and heat to medium-high. Add the seasoned fish skin-side down. Cook for 2 minutes, then flip and cook a further 1-2 minutes, depending on thickness.
  6. Place the warm fish on individual plates and top with the vegetable topping and garnishing with chopped fresh parsley. Serve with rice, boiled new/baby potatoes, and/or steamed green vegetables.

 

YIELD:  2 Serving, PREP TIME: 10 minutes, cooking time 20 minutes, TOTAL TIME: 30 minutes