Thursday, 26 May 2011

Jalapeno & Mushroom Topped Pan fried Fish .

Jalapeno & Mushroom Topped Pan fried Fish .
( Total oil used only one tea spoon ! )







6 Fillets of Sole or any fish .
Wash and soak the fish in water with a dash of white vinegar for 30 minutes , rinse . This gets the ' fishy ' smell out !


Dry fillets and marinade in :


1 Teaspoon olive Oil .
1/4 Teaspoon Salt .
1/2 Teaspoon of Garlic paste .
Marinade the fish in the above for 30 mins to whenever !

The Topping :

1 Pkt Mushrooms washed and cut into 4-6 pieces.
1/2 Red Bell Pepper Chopped .
1 Medium Onion chopped .
1 Tablespoon Garlic paste .
3 Jalapenos seeded and cut into discs .
Juice of 2 oranges - watch that yummy tangy flavor unfold !
Salt to taste .
NO OIL

In a saucepan add the fresh orange / Mausambi juice and all the ingredients except for the mushrooms. Cook covered over medium heat for 5 minutes till peppers are soft . At this stage it should all be medium dry . .
Increase heat to maximum , add mushrooms , stir for 2-3 minutes . Shut flame and keep covered . Later when cool , taste and adjust salt , add a bit of lemon juice if needed .

In a non stick pan place the fillets , cover the dish and cook the fish 3 minutes on each side over medium heat . You most probably wont need to add any oil , you may if needed add 1 teaspoon . When fish is cooked and you are ready to serve , heat the topping / salsa , place fish on a platter and scoop up the steaming hot topping onto the fish . The flavors will soak in immediately . The taste is amazing .
The taste depends upon how tangy your mausambi / orange juice is , that's why ( IF needed ) lemon juice is used in the end when the topping is ready .

Enjoy an almost fat free fish dish !

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