TD
BritishPescatarian

Irish White Fish Fried

Easy • General Maintenance

For

1 servings

Difficulty

Easy

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Prep Time
37 min
Cook Time
58 min
Total Time
95 min
Servings
1
Calories per serving541 kcal

Ingredients

Servings:
orpeople
150g white fish fillet
protein
$1.04
150g sweet potato
vegetable
$0.80
80g (2 cups chopped) kale
vegetable
$0.60
2 cloves garlic cloves
aromatic
$0.10
80g (1 small) onion
vegetable
$0.20
1 tsp black pepper
spice
$0.10
2 tbsp cooking spray
fat
$0.20
1 tbsp parsley
herb
$0.30
1/2 tsp salt
seasoning
$0.01
1/4 tsp black pepper
seasoning
$0.02
1 tbsp lemon juice
acid
$0.10

Tip: Click ingredients to check them off as you shop or cook. Use the custom servings to scale for any number of people.

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Instructions

1

Prepare all ingredients: wash and chop vegetables, measure spices.

Time: 8 minutes

2

Pat fish completely dry with paper towels. Season both sides with salt and pepper.

Time: 8 minutes

3

Heat oil in a large pan over medium-high heat.

Time: 8 minutes

4

Place fish in pan, skin-side down if applicable. Cook 3-4 minutes per side until opaque and flaky.

Time: 8 minutes

5

Add vegetables to the same pan. Sauté 5-7 minutes until tender-crisp.

Time: 8 minutes

6

Return protein to pan, add remaining spices, and toss to combine. Cook 2 minutes to meld flavors.

Time: 8 minutes

7

Serve hot, garnished with fresh herbs and a drizzle of good quality oil if desired.

Time: 8 minutes

Tip: Click on a step or the checkbox to mark it as complete!

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Cooking Tips

Prep Ahead

You can prep ingredients the night before to save time. Total cooking time is just 58 minutes!

Difficulty Level

This recipe is rated as Easy difficulty, making it perfect for beginners.

Best Served

This British dinner is best served fresh and warm for optimal flavor.

Make it Your Own

Don't be afraid to adjust seasonings to your taste. This recipe is very forgiving and flexible!

Meal Prep Notes

Make-Ahead Friendly

This recipe can be prepared 1-2 days in advance for meal prep. Simply store in an airtight container in the refrigerator.

Reheating Instructions

Reheat in the microwave for 1-2 minutes or on the stovetop over medium heat until warmed through. Add a splash of water if needed to restore moisture.

Meal Prep Tips

  • Divide into portion-sized containers for easy grab-and-go meals
  • Label with preparation date and store on the front of the fridge
  • Freeze portions for up to 3 months for longer storage
  • Thaw frozen portions overnight in the refrigerator before reheating

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Frequently Asked Questions

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