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🍽️ Pan-fried Fish Fillets with a Crispy Pine Nut and Onion Topping

316 kcal · 30 min · 4 servings

Ingredients

• 600 g fish fillet (e.g. pollock, 4 fish fillets)
• 1 tsp lemon juice
• 1 onion
• 1 red chili pepper
• parsley
• 3 garlic cloves
• 2 tsp butter
• 40 g pine nuts
• salt
• pepper
• 1 tbsp flour
• 2 tbsp olive oil

Instructions

1. 1. Rinse the fish fillets under cold running water.
2. 2. Pat the fillets completely dry with a kitchen towel.
3. 3. Drizzle the fish fillets with some lemon juice.
4. 4. Peel the onion and chop it into very fine dice.
5. 5. Wash the chili pepper thoroughly.
6. 6. Remove the stem and seeds from the chili.
7. 7. Slice the chili pepper into thin rings.
8. 8. Wash the parsley and shake off excess water.
9. 9. Pick the parsley leaves off the stems.
10. 10. Finely chop the parsley leaves.
11. 11. Peel the garlic cloves.
12. 12. Slice the garlic into very thin slices.
13. 13. Heat one teaspoon of butter in a frying pan.
14. 14. Add the pine nuts to the hot butter.
15. 15. Toast the pine nuts over medium heat for half a minute.
16. 16. Add the chopped onion, garlic, and chili rings to the pan.
17. 17. Sauté the vegetables for two to three minutes until translucent.
18. 18. Stir the chopped parsley into the mixture.
19. 19. Remove the pan from the heat and set the mixture aside.
20. 20. Season the fish fillets with salt and pepper.
21. 21. Coat the fillets in flour until covered on all sides.
22. 22. Heat olive oil and the remaining butter in a non-stick frying pan.
23. 23. Pan-fry the fish fillets over medium heat on both sides.
24. 24. Cook the fillets for a total of five to six minutes.
25. 25. Remove the cooked fish fillets from the pan.
26. 26. Warm the serving plates.
27. 27. Place the fish fillets on the warmed plates.
28. 28. Top the fillets with the pine nut and onion mixture.

Nutrition per serving

• kcal: 316
• Protein: 32 g · Fett/Fat: 18 g · Carbs: 6 g