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🍽️ Pan-fried Zander with Tomatoes

236 kcal · 30 min · 4 servings

Ingredients

• 2 shallots
• 300 g cherry tomatoes
• 700 g zander fillet
• salt
• 3 tbsp whole wheat flour
• 2 tbsp olive oil
• 125 ml white wine (or vegetable broth)
• 200 ml soy cream
• 3 tbsp grainy mustard
• pepper
• 2 sprigs dill

Instructions

1. 1. Peel the shallots and cut them into very small cubes.
2. 2. Wash the cherry tomatoes and let them drain well.
3. 3. Cut the zander fillet into pieces of approx. 2 x 2 cm.
4. 4. Lightly salt the fish pieces.
5. 5. Coat the fish pieces in the flour.
6. 6. Shake off any excess flour from the fish.
7. 7. Heat the oil in a non-stick pan.
8. 8. Fry the fish briefly on each side.
9. 9. Remove the fish from the pan and place it on a plate.
10. 10. Add the shallots and tomatoes to the pan.
11. 11. Sauté the vegetables briefly.
12. 12. Pour the white wine and soy cream into the pan.
13. 13. Let the sauce boil for 2 minutes.
14. 14. Stir the mustard into the sauce.
15. 15. Return the fish to the pan.
16. 16. Cook the fish for 45 seconds.
17. 17. Season the dish with salt and pepper.
18. 18. Wash the dill and shake it dry.
19. 19. Pluck the small dill leaves (flags) from the stems.
20. 20. Sprinkle the dill over the fish.

Nutrition per serving

• kcal: 236
• Protein: 37 g · Fett/Fat: 15 g · Carbs: 8 g