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Receta Pan Fried Cod With A Beansprout And Coriander Salad And Plum
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Ingredientes
- 2 x 225 g, (8oz) thick cod fillets
- 225 gm Beansprouts, (8oz)
- 225 gm Dark plums, (8oz)
- Â Â Cinnamon stick
- Â Â White wine vinegar
- Â Â Fresh coriander
- Â Â Demerera sugar
- Â Â Water
- Â Â Red chilli
- Â Â Seasoning
- 1 x Lemon, juices and zest
- 2 x Shallots peeled and diced finely
- Â Â Extra virgin olive oil
- Â Â Basil leaves and sage leaves
Direcciones
- To make the chutney: Heat up a little oil in a pan and saute/fry 1 of the shallots and add in the stoned diced plums. Then add in the white wine vinegar, cinnamon, sugar, water and seasoning. Bring to the boil and cook for about 15 min. Allow to cold and season again.
- To make the salad mix some minced coriander with the lemon, shallot, beansprouts, and a little chilli, season and leave to the side.
- pan fry the cod, skin side down and while cooking place the plum chutney on the plate and a pile of beansprouts in the middle. Top with the pan fried cod, and some deep fried herbs on top of which.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 272g | |
| Calories 106 | |
| Calories from Fat 6 | 6% |
| Total Fat 0.69g | 1% |
| Saturated Fat 0.06g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 375mg | 11% |
| Total Carbs 27.03g | 7% |
| Dietary Fiber 3.8g | 13% |
| Sugars 21.75g | 14% |
| Protein 1.83g | 3% |
