Description
This panfried fish with fresh beetroot salsa is a vibrant and healthy dish combining tender white fish fillets with a zesty, colorful salsa made from cooked beetroot, spring onions, red chilli, mint, lemon juice, and olive oil. It’s a quick and delicious recipe perfect for a light lunch or dinner.
Ingredients
Scale
Beetroot Salsa
- 4 small cooked beetroot, diced
- 8 spring onions, chopped
- 1 red chilli, seeded and chopped
- 2 tbsp fresh mint, chopped
- 2 tbsp lemon juice
- 5 tbsp olive oil
Fish
- 4 fillets of firm white fish, unskinned
- a little plain flour for dusting
- 25g butter
- olive oil (included in salsa ingredients, but extra if needed for frying, approx. 1 tbsp)
Instructions
- Prepare the Beetroot Salsa: In a mixing bowl, combine the diced cooked beetroot, chopped spring onions, seeded and chopped red chilli, chopped fresh mint, lemon juice, and 5 tablespoons of olive oil. Season with salt and pepper to taste and stir thoroughly to mix all flavors well. Set aside to allow the flavors to meld.
- Dust the Fish Fillets: Lightly dust each fillet of the firm white fish with plain flour on all sides. This will help achieve a lightly crisp exterior when frying.
- Heat the Pan and Melt Butter: Place a large frying pan over medium heat. Add 25g of butter and 1 tablespoon of olive oil to the pan and melt together until sizzling but not browned.
- Fry the Fish: Add the dusted fish fillets to the hot pan. Fry each fillet for 3-4 minutes on one side without moving to develop a golden crust, then carefully turn and fry the other side for another 3-4 minutes until the fish is just tender and flakes easily with a fork.
- Serve: Plate the panfried fish fillets and spoon the fresh beetroot salsa generously over the top or on the side. Serve immediately for the best flavor and texture.
Notes
- Firm white fish such as cod, haddock, or pollock work best for this recipe.
- If beetroot is not pre-cooked, boil or roast them until tender before dicing.
- Adjust the amount of chilli to your preferred spice level.
- For a gluten-free version, substitute plain flour with a gluten-free alternative like rice flour.
- Serve with a side of steamed vegetables or a fresh green salad for a complete meal.
- Can be prepared ahead by making the beetroot salsa in advance to enhance flavors.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Frying
- Cuisine: European
Keywords: panfried fish, beetroot salsa, healthy fish recipe, quick fish dinner, white fish fillets, fresh beetroot salsa, mint and lemon fish
