Pan Seared Nile Perch, steamed vegetables in Lemon-herb butter
100.0 grams
Broccoli
65.0 grams
Carrots
100.0 grams
Potato
3.0 grams
Fresh Thyme
15.0 grams
Lemon Herb Butter by Let's Cook
150.0 grams
Nile Perch Fillets
- Time : 30.0 mins |
- Calories: 323.0 kcal |
- Protein : 32.0 g |
- Fat : 13.0 g |
- Carb. : 22.0 g
: Your Kitchen Essentials
Utensils: Pan | Pot |
Pantry: Salt | Pepper | Your preferred cooking oil |
Pantry: Salt | Pepper | Your preferred cooking oil |
: Prepare the Ingredients
Keep the fish fillets out 15 minutes before cooking. This brings the fish to room temperature and allows it cook more evenly.
Wash and dry the vegetables prior to chopping (as required):
- Carrots: peel and cut into small cubes
- Broccoli: cut into bite-sized florets
- Potatoes: peel and cut into small cubes
- Fresh Thyme: pluck out the leaves.
Wash and dry the vegetables prior to chopping (as required):
- Carrots: peel and cut into small cubes
- Broccoli: cut into bite-sized florets
- Potatoes: peel and cut into small cubes
- Fresh Thyme: pluck out the leaves.
: Steam the Vegetables
Fill a pot with room temperature water. Salt it. Put in the potatoes and bring to a boil. The rest of the vegetables as follows:
1. After 5 minutes add the carrots
2. Another 5 minutes add in the broccoli
Finally, drain out water after 3 more minutes.
1. After 5 minutes add the carrots
2. Another 5 minutes add in the broccoli
Finally, drain out water after 3 more minutes.
: Pan Fry Fish, Plate and Serve
Heat some oil in your frying pan. Season the fish fillet with salt, pepper and some thyme. On a medium high heat, start pan frying the fish fillets. They take roughly 3-5 minutes each side.
Plate and Serve
Plate the fish while it is still warm, put the lemon herb butter provided on the top and serve with the vegetables. Sprinkle some thyme on top if you want.
Plate and Serve
Plate the fish while it is still warm, put the lemon herb butter provided on the top and serve with the vegetables. Sprinkle some thyme on top if you want.