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🍽️ Pan-fried fish with rice and vegetables

527 kcal · 30 min · 4 servings

Ingredients

• 700 g fish fillet (e.g. pollock, cod)
• 200 g long-grain rice
• 0.5 pack peas (frozen)
• 0.5 pack carrots (frozen)
• 3 tbsp butter
• salt
• pepper (from the mill)
• 1 tbsp lemon juice
• 3 tbsp flour
• 1 spring onion

Instructions

1. 1. Place the rice in a sieve and rinse it under running water.
2. 2. Place the drained rice in a pot with double the amount of lightly salted water and bring to a boil.
3. 3. Reduce the heat to low, cover the pot and let the rice steam for about 20 minutes.
4. 4. Divide the fish into portions and season with salt and pepper to taste.
5. 5. Drizzle lemon juice over the fish pieces.
6. 6. Coat the fish pieces in flour so they are lightly covered.
7. 7. Heat 1 tablespoon of butter in a frying pan.
8. 8. Fry the fish pieces in the hot butter for about 3 minutes on each side until golden brown.
9. 9. Remove the cooked fish from the pan and keep it warm.
10. 10. Wash the spring onions, clean them and cut them into small pieces.
11. 11. Add 1 tablespoon of butter to the remaining frying fat in the pan.
12. 12. Sauté the cut spring onions in the butter for a short time.
13. 13. Bring salted water to a boil in a pot.
14. 14. Add the vegetables to the boiling water and blanch them (cook briefly in boiling water) for about 4 minutes.
15. 15. Drain the vegetables and let them drain well.
16. 16. Toss the drained vegetables in hot butter.
17. 17. Finally, season the vegetables with salt and pepper.
18. 18. Plate the fish fillets on the plates.
19. 19. Distribute the spring onions over the fish.
20. 20. Serve the fish with the rice and the pea-carrot vegetables.

Nutrition per serving

• kcal: 527
• Protein: 43 g · Fett/Fat: 14 g · Carbs: 56 g