Pan-seared Fish on Lemony Mushrooms & Fennel

Light meals on a summers day in South Africa is the way to go and fish is the best way to do it. It’s very easy to find high-quality fresh fish in our beautiful country and this recipe allows you to use your favourite type of fish too. If you have a weekend get-together with friends and family, this meal is quick and easy to prepare. However, it’s also the perfect meal for every week night and will always keep your family fed and smiling. If you are looking for a healthy meal during the week, the Pan-seared Fish on Lemony Mushrooms & Fennel recipe is also for you.

Mushrooms, fennel, onions and chili add texture, loads of flavour and some spice to a great meal. Lemon always goes well with fish and here there is no exception. The veggies sautee quickly and the fish, being as light as it is, cooks quickly too. The flesh will be light and the skin crispy and delicious. You can easily adjust this recipe to feed more people and it will barely take more time to prepare. Pan-seared Fish on Lemony Mushrooms & Fennel is packed with flavour and healthy goodness.

Are you looking for a light, healthy weekday meal? Our Pan-seared Fish on Lemony Mushrooms & Fennel is the perfect addition to your cookbook.

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Pan-seared Fish on Lemony Mushrooms & Fennel Recipe

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Recipe by South African Mushroom Farmers’ Association Course: MainCuisine: GlobalDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

10

minutes

Total time

20

minutes

Ingredients

• 
  

  2×200 g sustainable fish fillets, skin on

  
  


• 
  

  2 large fennel bulbs, thinly sliced and reserve a handful of fennel fronds

  
  


• 
  

  1 red onion, thinly sliced

  
  


• 
  

  2 cloves garlic, thinly sliced

  
  


• 
  

  1 mild green chilli, finely diced

  
  


• 
  

  250 g mixed cultivated mushrooms, sliced

  
  


• 
  

  1 tbsp butter

  
  


• 
  

  ¼ cup fresh parsley, roughly chopped

  
  


• 
  

  1 lemon, zest and juice

  
  


• 
  

  Olive oil

  
  


• 
  

  Salt and pepper, to taste

  
  

Method

• In a large cast iron pan heat a drizzle of olive oil over medium-high heat.


• Add the sliced fennel and onion, season with salt and pepper and cook, stirring occasionally, until just tender. Add the garlic and chilli and cook for 1 minute.


• Remove from the heat and set aside.


• Add a fresh drizzle of olive oil to the pan and cook the mushrooms until golden brown and tender. Season lightly and set aside with the fennel.


• Sprinkle some salt over each fillet of fish and rub with olive oil.


• Place the fillets into the pan skin side down.


• Cook the fillets most of the way through on the skin and flip for a final minute to cook the other side.


• Plate the fish and allow to rest for a minute while you reheat all the vegetables together in the pan with the tablespoon of butter. Add the parsley, lemon zest and a generous squeeze of lemon juice.


• Plate the mushroom and fennel medley alongside the fish and serve.

Notes

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