Serve this speedy fish dish with homemade black bean dressing.
Ingredients
- 8 x 150g skinless white fish fillets (such as bream or John Dory)
- 2 tablespoons plain flour (seasoned with salt and pepper)
- 2 tablespoons canola oil
- Jasmine rice, steamed, to serve
Black bean dressing
- 1/4 firmly packed cup (50g) brown sugar
- 2 teaspoons fish sauce
- 2 teaspoons sesame oil
- 1 tablespoon light soy sauce
- 1/3 cup (80ml) canola oil
- Zest and juice of 3 limes
- 1/4 cup (3 tablespoons) salted black beans*, rinsed
- 1 long red chilli, seeds removed, sliced
- 1 red onion, thinly sliced
- 2 tablespoons chopped coriander, plus extra leaves to serve
Method
- Step 1Combine dressing ingredients. Set aside.
- Step 2Lightly dust fish in flour. Heat oil in a non-stick pan over medium-low heat and cook fish for 2 minutes each side or until light golden and cooked through.
- Step 3Serve fish on rice, pour over dressing and garnish with extra coriander.
- Low carb
- Lower gi
Nutrition
2518 kj
Energy
36g
Fat Total
4g
Saturated Fat
2g
Fibre
49g
Protein
162mg
Cholesterol
1203.77mg
Sodium
15g
Carbs (sugar)
20g
Carbs (total)
All nutrition values are per serve
Notes
* From Asian food shops.
- Author: Valli Little
- Image credit: Ben Dearnley
- Publication: Taste.com.au
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