Description
This Panfried Fish with Fresh Beetroot Salsa is a vibrant, healthy dish featuring tender white fish fillets pan-fried to perfection and served alongside a zesty, colorful salsa made from cooked beetroot, spring onions, red chilli, fresh mint, lemon juice, and olive oil. A perfect balance of delicate fish flavor and fresh, tangy accompaniments makes it an ideal light lunch or dinner option.
Ingredients
Scale
Beetroot Salsa
- 4 small cooked beetroot, diced
- 8 spring onions, chopped
- 1 red chilli, seeded and chopped
- 2 tbsp fresh mint, chopped
- 2 tbsp lemon juice
- 5 tbsp olive oil
- Salt and pepper, to taste
Fish
- 4 fillets of unskinned firm white fish (such as cod or haddock)
- Plain flour, for dusting
- 25g butter
- 2 tbsp olive oil (use from the total 5 tbsp listed for salsa, so additional 2 tbsp here)
Instructions
- Prepare the Beetroot Salsa: In a mixing bowl, combine the diced cooked beetroot, chopped spring onions, seeded and chopped red chilli, fresh chopped mint, lemon juice, and olive oil. Season the mixture with salt and pepper to taste, then stir well to blend all the flavors together. Set aside to allow the flavors to meld.
- Dust the Fish Fillets: Lightly coat each fillet of firm white fish with plain flour, shaking off any excess. This helps to create a slight crust when frying.
- Heat the Pan: In a large frying pan, melt the butter together with olive oil over medium heat. The combination of butter and oil prevents the butter from burning and adds richness to the fish.
- Pan-Fry the Fish: Carefully place the floured fish fillets in the hot pan. Fry each fillet for 3-4 minutes on one side until golden and cooked through on the inside, then gently flip and cook the other side for another 3-4 minutes until just tender and flaky.
- Serve: Remove the fish fillets from the pan and plate them alongside a generous serving of the fresh beetroot salsa. Serve immediately for best texture and flavor.
Notes
- Use firm white fish like cod, haddock, or pollock for best results.
- The beetroot salsa can be made ahead and stored refrigerated for up to 1 day.
- Adjust chilli amount to your spice preference or omit it for milder flavor.
- Ensure fish fillets are dried before dusting with flour to achieve a better crust.
- Serve with steamed vegetables or a fresh green salad for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Frying
- Cuisine: British
Keywords: panfried fish, beetroot salsa, healthy fish recipe, white fish, fresh salsa, quick fish dinner
