Courgette Fish Pan

AUTHOR
Shirley Vincent
DIFFICULTY
easy
RATING
4.4 25
COOK TIME
30 mins
TOTAL TIME
30 mins

Ingredients

Servings: 3
  • 7-10 Tbsp Salt
  • 150 g Basmati rice
  • 500 g Cod fillet (alternatively redfish or pollack fillet)
  • 2-3 TABLESPOONS Lemon juice
  • 3 (approx. 600 g) Courgette
  • 1 medium onion
  • 40 g Bacon
  • 6-7 TABLESPOONS Oil
  • 65 g Flour
  • 7-10 Tbsp Pepper
  • 300 ml Vegetable broth (instant)
  • 150 g Whipped cream
  • 4 Stem(s) Dill
  • 7-10 Tbsp Lemon wedges

Directions

  1. 1

    Bring 300 ml of water and 1 teaspoon of salt to the boil, add rice, cover and allow to swell over a low heat for 15-20 minutes. Meanwhile wash fish fillet, dab dry and cut into 9 portion pieces. Sprinkle fish with lemon juice, salt and set aside. Clean, wash and slice the zucchini. Peel and chop onion. Cut bacon into strips.

  2. 2

    Heat 4 tablespoons of oil in a large frying pan, leave the bacon crisp in it and take it out (oil remains in the pan). Put 50 g flour in a deep plate, turn the fish pieces in it and put them in the hot oil. Fry them until golden brown. Keep the fish warm and wipe out the pan. Heat 2-3 tablespoons of oil in the pan and fry the onion in it. Add the zucchini and fry while turning. Season with salt and pepper and dust with a slightly heaped tablespoon of flour (15 g). Pour in broth and cream, add bacon and bring to the boil while stirring. Simmer for 2-3 minutes. Wash the dill, dab dry and cut finely. Stir dill, except for a little bit for sprinkling, into the sauce and season with salt and pepper.

  3. 3

    Add the zucchini and fry while turning. Season with salt and pepper and dust with a slightly heaped tablespoon of flour (15 g). Pour in broth and cream, add bacon and bring to the boil while stirring. Simmer for 2-3 minutes. Wash the dill, dab dry and cut finely. Stir dill, except for a little bit for sprinkling, into the sauce and season with salt and pepper. Put the fish pieces on the zucchini pan and heat up again briefly. Sprinkle with remaining dill and serve with the rice

Nutrition Facts

KCAL
740 kcal
CARBS
57 g
FATS
39 g
PROTEINS
41 g

Categories & Tags

Main DishesheartyFish