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Tuesday, 12 June 2012

Fish supper

Fried Gurnard with green beans, tomatoes, courgettes.

Had this for tea tonight, classic flavours and done in less than 10 mins.

Ingredients for 1 portion- 1 gurnard, filleted. 1/2 courgette (sliced thinly), handfull of green beans (tops chopped off), 4 cherry tomatoes (quartered), gem lettuce (3 or 4 leaves) 4 olives (chopped), pinch of chilli flakes, salt and pepper, olive oil, veg oil, 1 clove of garlic.

Method -
Heat a little veg oil, add garlic and chilli flakes. Cook for 1 minute to release flavour then add courgette, green beans and the tomatoes. Cook over a medium heat for 2 or 3 minutes. Add the lettuce and olives, cook for 30 seconds then leave to one side.
Heat a bit more oil in a small frying pan and put the fish in, skin side down. Season with salt and pepper and cook the fish for 2 minutes when the skin should be crisp and the fish looked cooked around the edges. Turn the fish over, cook for no more than 30 seconds then turn the cooker off and leave the fish there while you put the veg into a serving dish. Put the fish on top of the veg and drizzle over some olive oil or a nice salad dressing.

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