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Pan Fried Fish

Pan-Fried fish with Pico de Gallo Salsa

This one’s simple, clean and extremely quick to get onto the table. Use any fish that is wild and sustainable like sardines, whiting, snapper or even play around with scallops or prawns. Then again, if seafood just isn’t your thing, steak or chicken works really well too.

Team it with some gorgeous green veggies and or salad with avocado and nuts. Served with some fermented veggies for gut health, you can have a meal on the table in less than 20 minutes.

Serves: 4

Yield:  pico de gallo salsa – 2 cups

Preparation time: 15 minutes

Cooking time: 8 minutes

Difficulty: Easy

Allergens: Fish

4 white-fleshed fish fillets of your choice  (such as snapper, cod, sea bass, trout etc.), skin on

2 tablespoons coconut oil or other good quality fats

Pico de Gallo Salsa

2 large plum tomatoes, deseeded and finely diced

1/3 cup chopped coriander

¼ cup finely chopped red onion

1 small fresh green jalapeno, seeded and finely chopped (keep the seeds if you like it hotter)

1 tablespoon lemon or lime juice (plus extra to serve)

3 tablespoons extra virgin olive oil

To make the Pico de Gallo Salsa, mix all the ingredients together in a bowl. Season to taste with sea salt and freshly cracked pepper and add a little more lemon juice or jalapenos if desired.

To prepare the fish fillets, season the fillets with salt and pepper and rub them on both sides with the coconut oil. Heat a large, non-stick frying pan over medium–high heat. Put them skin-side up on the pan and cook until golden brown for 3 minutes, then flip the fillets with a spatula. Cook the fish until completely opaque throughout, for a further 5 minutes.

Remove the fillets from the pan, place them on plates, and serve topped with the Pico de Gallo Salsa and lemon.

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