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Fish with Vegetables and Mustard Sauce

Dijon mustard (Moutarde de Dijon) is a traditional mustard of France, named after the town of Dijon in Burgundy, France. Different parts of the mustard plant have been proven beneficial in treating cancer, diabetes, and detoxifying the body. It has poison repelling qualities, exerts therapeutic effects on the nerves, and helps maintain cardiac health.

    This combination does not exist.


    Salted Butter 5.0 grams

    Salted Butter

    Double Cream 50.0 ml

    Double Cream

    Flat Leaf Parsley 2.0 grams

    Flat Leaf Parsley

    Dijon Mustard 4.0 grams

    Dijon Mustard

    Small Shallot 1.0 Piece(s)

    Small Shallot

    Cauliflower 100.0 grams

    Cauliflower

    Garlic Cloves 1.0 Unit(s)

    Garlic Cloves

    Spinach 63.0 grams

    Spinach

    Nile Perch Fillets 200.0 grams

    Nile Perch Fillets


    • Time : 25.0 mins
    • |
    • Calories: 397.0 kcal
    • |
    • Protein : 34.0 g
    • |
    • Fat : 25.0 g
    • |
    • Carb. : 12.0 g
    : Your Kitchen Essentials
    Utensils: Pan x 2 | Pot |
    Pantry: Salt | Pepper | Your preferred cooking oil |
    : Prepare the Ingredients
    Take the fish out of the fridge, 15 minutes before you intend to fry it.

    Wash and dry the vegetables prior to chopping (as required):
    - Spinach: remove stem part
    - Cauliflower: cut into bitesize florets
    - Flat Leaf Parsley: chop
    - Garlic: peel and mince
    - Shallots: peel and mince.
    : Cook the Fish and Vegetables
    Season the fish fillet with salt and pepper. Heat some oil in a pan, once it’s hot enough start frying the fish. Roughly 3-4 minutes aside on a medium flame / heat. Once the fillets are cooked and they are coloured on both sides, set them aside.

    In separate pot put the cauliflower in some salted water and bring the water to a boil. Boil until the cauliflower is tender and then take the cauliflower out of the water. Blanch (boil quickly at a high temperature) the spinach in the same water for 30 seconds only and remove.
    : Prepare the Mustard Sauce, Plate and Serve
    Mustard sauce; heat a little oil in a pan and then add the butter. Sauté the shallots and garlic for a minute then lower the flame and add the double cream. Mix in the mustard. Check the seasoning.

    Plate and Serve:
    Plate the fish, top with the mustard sauce, garnished with chopped parsley and serve with cauliflower, spinach on the side.