Pan-fried perch with tomato, chilli & olives

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Pan-fried perch with tomato, chilli & olives
  • 0:10 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Simple fried fish tastes sublime with a warm and colourful Mediterranean-style salad.

Featured in
Main recipes, Fish recipes

Ingredients

  • 200g cherry tomatoes, halved
  • 1 small red onion, halved, thinly sliced
  • 65g (1/3 cup) kalamata olives
  • 1 long fresh green chilli, deseeded, thinly sliced
  • 60ml (1/4 cup) olive oil
  • 4 (about 150g each) perch fillets
  • 400g green beans, topped
  • 1/4 cup fresh continental parsley leaves
  • 1 1/2 tablespoons fresh lemon juice
  • Sea salt flakes, to serve
  • Steamed chat (baby coliban) potatoes, to serve
  • Lemon wedges, to serve

Method

  • Step 1
    Preheat oven to 220°C. Place the tomato, onion, olives and chilli on a baking tray. Drizzle over 2 tablespoons of the oil and toss until well combined. Cover with foil and bake in oven for 10 minutes or until the tomato is tender.
  • Step 2
    Meanwhile, heat the remaining oil in a non-stick frying pan over medium heat. Add the perch and cook for 3 minutes each side or until the flesh flakes easily when tested with a fork. Cook the beans in a saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Drain.
  • Step 3
    Add the beans, parsley and lemon juice to the tomato mixture and toss until well combined.
  • Step 4
    Divide the tomato mixture among serving plates. Top with the perch. Season with sea salt flakes. Serve with potatoes and lemon wedges.

  • High protein
  • Low carb
  • Low sugar

Nutrition

  • 2206 kj

    Energy

  • 41g

    Fat Total

  • 9g

    Saturated Fat

  • 5g

    Fibre

  • 33g

    Protein

  • 116mg

    Cholesterol

  • 369.96mg

    Sodium

  • 4g

    Carbs (sugar)

  • 6g

    Carbs (total)

All nutrition values are per serve
  • Author: Heidi Flett
  • Image credit: Steve Brown
  • Publication: Australian Good Taste

Source: taste.com.au

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