Large skillet
Fish Spatula
Marinade
- 2 medium Lemon, juiced
- 3 tbsp Vinegar (cider or white)
- 1 large Onion, sliced
- 4 cloves Garlic, minced
- 3 tbsp Fresh basil and/or parsley, chopped
- 1 medium Chile pepper, cleaned and chopped
- ½ tsp Cayenne pepper
- 2 tbsp Soy sauce
Dish Ingredients
- 3 lb Firm white fillet, skin on
- 1 Large Onion, diced
- 2 tbsp Dijon mustard
- 1 Bay leaf
- ½ cup Water
- ½ cup Vegetable oil
Marinate - Rinse fish and pat it down with paper towels. In a sealable plastic bag, add marinade ingredients and fish filets. Seal bag and marinate in the refrigerator for 1 hour.
Cook Fish - Heat oil in a large skillet over medium heat. Add fish, skin-side down, and cook until crispy, about 7 minutes. Carefully flip pieces and cook for a short time until other side becomes crispy and the fish is cooked through. Remove fish to paper towels and drain off all but 3 tbsp oil from pan.
Make Sauce - Fry the chopped onions in remaining oil over medium heat until soft, about 5 minutes. Add bay leaf, mustard, and remaining marinade. Fry for 5 minutes. Add water, cover, and simmer 5 minutes more. Remove cover and take out the bay leaf. Salt and pepper to taste.
Finish Dish - Place fish filets atop the onion sauce and cook, uncovered, until sauce thickens, another 5 minutes.Arrange fish on a serving platter and pour sauce over the filets. Serve with rice.
Calories: 421kcal | Carbohydrates: 9g | Protein: 47g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 113mg | Sodium: 513mg | Potassium: 845mg | Fiber: 2g | Sugar: 3g | Vitamin A: 83IU | Vitamin C: 24mg | Calcium: 53mg | Iron: 2mg