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Pan Fried Fish,saute veggies, 🥔 wedges Recipe

Recipe By dhingraladdikaur

Pan fried Salmon fish is crispy and delicious fish .It is very easy to make and tasty to eat.It is very healthy full of protein, Vitamin D and Omega 3 fatty acids

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Non Vegdiet
25minstotal
25m.total
Pan Fried Fish,saute veggies, 🥔 wedges
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Ingredients for Pan Fried Fish,saute veggies, 🥔 wedges Recipe

  • 133.33 grams Fish fillets
  • 0.67 tbsp Cooking oil
  • as required Salt
  • 0.17 teaspoon Black pepper powder
  • 0.17 teaspoon Chilli flakes
  • 0.67 teaspoon Lemon juice
  • 0.67 tbsp All purpose flour
  • 0.33 tbsp Butter
  • 0.33 teaspoon Garlic
  • 3.33 pieces Broccoli florets
  • 0.17 cup Carrot
  • 3.33 pieces Baby corn
  • 0.33 tbsp Sesame seeds
  • as required Salt
  • 0.17 teaspoon Black pepper powder
  • 0.17 teaspoon Chilli flakes
  • 0.33 teaspoon Oregano
  • 0.33 cup Potatoes
  • 1.67 cup water
  • as required Salt
  • as required Oil
  • as required Salt
  • 0.17 teaspoon Black pepper powder
  • 0.33 tbsp Cornstarch
  • 0.08 teaspoon Chilli flakes
  • 0.33 teaspoon Mixed herbs

Directions: Pan Fried Fish,saute Veggies, 🥔 Wedges Recipe

  • STEP 1.First of all wash the first fillets.Dry it with tissue paper.
  • STEP 2.Sprinkle some salt and some black pepper powder on both the sides.
  • STEP 3.Take some flour in a plate
  • STEP 4.Coat the fish fillets in it evenly, shake off the excess flour.
  • STEP 5.Take a pan, add 2 tbsp of cooking oil in it.spread the oil evenly.
  • STEP 6.Add the fish fillet in it.
  • STEP 7.Fry each side for 2 to 3 minutes until golden brown and crispy from all the sides.
  • STEP 8.Keep the pan fried fish fillets on a platter.
  • STEP 9.Serve with saute vegetables and potato wedges.
  • STEP 10.Method of saute vegetables
  • STEP 11.Heat a wok with butter in it.
  • STEP 12.Put 1 teaspoon garlic chopped in it.
  • STEP 13.Saute for half a minute.
  • STEP 14.Add broccoli florets carrots ( roundles)and baby corns ( cut into slanting)
  • STEP 15.Add salt
  • STEP 16.Stir fry for 3 minutes
  • STEP 17.Don't over cook the veggies.
  • STEP 18.Add black pepper powder, chilli flakes, oregano .
  • STEP 19.Switch off the flame
  • STEP 20.Add lemon juice and toss well
  • STEP 21.Serve hot with fish
  • STEP 22.Method of Potato wedges
  • STEP 23.Wash the potatoes.
  • STEP 24.Cut in wedges shape.
  • STEP 25.Wash again
  • STEP 26.Par boil them in boiling salted water for 2 minutes.
  • STEP 27.Strain and cool.
  • STEP 28.Now sprinkle some cornflour, salt, black pepper powder, chilli flakes and mixed herbs.
  • STEP 29.Deep fry till golden brown and crispy.
  • STEP 30.Potato wedges are ready to serve with pan fried fish.
Nutrition
value
206
calories per serving
12 g Fat3 g Protein22 g Carbs5 g FiberOther

Current Totals

  • Fat
    12g
  • Protein
    3g
  • Carbs
    22g
  • Fiber
    5g

MacroNutrients

  • Carbs
    22g
  • Protein
    3g
  • Fiber
    5g

Fats

  • Fat
    12g

Vitamins & Minerals

  • Calcium
    128mg
  • Iron
    2mg
  • Vitamin A
    696mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    27mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    18mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    48mg
  • Manganese
    < 1mg
  • Phosphorus
    73mg
  • Selenium
    2mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By dhingraladdikaur