1 classic recipe + 9 variations: White fish
Step 1 Combine tomatoes, onion, capsicum, coriander or mint, 1 teaspoon oil and lime juice in a bowl. Set aside.
Step 2 Heat remaining oil in a frying pan and place over medium-high heat. Cook fish for 2 minutes on each side, until cooked through. Top fish with salsa and serve with salad, bread rolls and lemon wedges.
Note: Nutrition information, time to make and costings apply to Base recipe only.
Chermoula: Omit salsa ingredients. Combine 1/3 cup finely chopped coriander, 1 crushed garlic clove, 1 tablespoon white wine vinegar, 1 tablespoon lemon juice, 1/2 teaspoon sweet paprika, 1/2 teaspoon ground cumin and 1 tablespoon olive oil in a bowl. Add fish. Cover and refrigerate for 1 hour. Continue with Step 2.
Coriander pesto: Omit salsa ingredients. Place 1 garlic clove, 1/3 cup roasted cashews, 1 bunch coriander and 1/4 bunch mint in a food processor. Process until combined. Gradually add 2 tablespoons olive oil while processing. Continue with Step 2.
Salsa verde: Omit salsa ingredients. Combine 1/2 cup coarsely chopped flat-leaf parsley, 1 tablespoon chopped, drained capers, 1 crushed garlic clove, 1 tablespoon red wine vinegar and 2 tablespoons olive oil in a small bowl. Continue with Step 2.
Tartare sauce: Omit salsa ingredients. Place 1/4 cup low-fat cottage cheese, 1 teaspoon lemon zest and 1/2 cup plain low-fat yoghurt into a small bowl. Whisk until well combined. Stir in 2 tablespoons finely chopped, drained capers, 3 finely chopped gherkins and 2 tablespoons finely chopped parsley. Continue with Step 2.
Pineapple salsa: Omit salsa ingredients. Peel and finely chop 1/4 small pineapple. Combine with 1 finely chopped Lebanese cucumber, 1/2 finely chopped small red onion, 2 tablespoons chopped mint, 1 tablespoon chopped coriander and 1 tablespoon lime juice. Continue with Step 2.
Peanut sauce: Omit salsa ingredients. Heat 1 teaspoon oil in a small saucepan over medium heat. Cook 1/2 finely chopped red onion, 1 crushed garlic clove and 1 finely chopped small red chilli for 5 minutes. Remove from heat. Add 1/4 cup crunchy peanut butter and stir to combine. Place over low heat. Add 1/2 cup water, 1 1/2 tablespoons lemon juice and 1/2 teaspoon brown sugar. Cook, stirring, for 3 minutes, until sauce thickens. Continue with Step 2.
Nam jim: Omit salsa ingredients. In a food processor, combine 2 crushed garlic cloves, 3 large, chopped green chillies, 1 tablespoon chopped coriander, 2 tablespoons fish sauce, 2 tablespoons grated palm sugar, 3 chopped French shallots and 1/4 cup lime juice. Process until smooth. Continue with Step 2.
Cherry tomato sauce: Omit salsa ingredients. Heat 1 teaspoon olive oil in a frying pan over high heat. Cook 2 thinly-sliced garlic cloves for 1–2 minutes. Add 500g halved cherry tomatoes and cook over low heat, covered, for 3–4 minutes until they soften. Stir through 1 teaspoon drained baby capers and 2 tablespoons each of shredded basil leaves and flat-leaf parsley. Continue with Step 2.
Soy and ginger glaze: Omit salsa ingredients. Slice a 4cm piece of ginger into matchsticks. Add to pan with 1 crushed garlic clove. Cook, stirring, for 1 minute over medium-high heat. Add 1/4 cup reduced-salt soy sauce and 2 tablespoons honey. Bring to the boil. Cook, stirring, for 1 minute, until slightly reduced. Continue with Step 2. Drizzle glaze over fish before serving.
About this Recipe
- Base recipe: Pan-fried fish with chunky tomato salsa
- 2 medium tomatoes, coarsely chopped
- 1 small red onion, chopped
- 1 green capsicum, chopped
- 2 tablespoons fresh coriander or mint, coarsely chopped
- 2 teaspoons olive oil
- 2 tablespoons lime juice
- 4 x 150g firm white fish fillets
- 4 wholegrain bread rolls
- green salad and lemon wedges, to serve
Nutritional information (per serve)
Nutrition information is given per serve
*NS: not specified