Pan-Fried Tilapia with Tarragon Sauce
Nutrition per serving
| Calories | 404 kcal |
| Protein | 29.5 g |
| Carbs | 27.4 g |
| Fats | 19.6 g |
| Saturated Fat | 9.4 g |
| Monounsaturated Fat | 4.9 g |
| Polyunsaturated Fat | 1.2 g |
| Sugars | 4.4 g |
| Fiber | 3.9 g |
| Sodium | 840 mg |
Ingredients
| New Potatoes | |
| Green Beans (snap beans) | |
| Tarragon leaves, fresh | |
| Fish, tilapia | |
| Vegetable Stock Cube | |
| Creme Fraiche | |
| Butter (unsalted) | |
| Olive Oil | |
| Wheat flour, white, all-purpose |
Preparations
1. Clean the potatoes and cut into quarters.
1. Clean the potatoes and cut into quarters.
2. Top and tail the green beans.
3. Pick a tsp of the tarragon leaves and finely chop them.
Cooking Instructions
1. Cook the potatoes in lightly salted boiling water for 10 minutes until tender.
1. Cook the potatoes in lightly salted boiling water for 10 minutes until tender.
2. In a small pan, heat a tsp of olive oil over medium-high heat. Pat the fish dry with kitchen paper, dip in the flour and cook in the pan for 3-4 minutes, then gently turn the fish over and cook for a minute. Transfer to a plate and set aside.
3. Cook the green beans in another pot of lightly salted boiling water for 3 minutes, then drain and set aside.
4. Wipe the pan from the fish clean and return to heat with 75ml of water and the stock pot over medium-high heat and stir to dissolve. Bring to a bubble and cook until it reduces by a third.
5. Remove the pan from heat and stir in 1 ½ tbsp of crème fraiche with the chopped tarragon and stir to combine. Season with salt (optional) and pepper to taste.
6. Once the potatoes have cooked, drain, return to the pot and coarsely mash them with the back of a fork. Add a tsp of butter with a pinch of salt (optional) and pepper and stir to coat.
7. Serve the fish on top of the potatoes with the green beans on the side and drizzle over the tarragon sauce.