Savory Herb Crusted Fish With Garlic Rice And Sautéed Vegetables Recipe

English cuisine · 1 servings · 610 calories

Savory Herb Crusted Fish with Garlic Rice and Sautéed Vegetables recipe

About this recipe

Start your morning with a satisfying and nutritious English breakfast featuring savory herb-crusted fish, fragrant garlic rice, and vibrant sautéed vegetables. The fish, air-fried to perfection, is seasoned with a blend of paprika, thyme, and rice flour for a crispy exterior while staying tender inside. Complemented by garlic-infused rice and fresh vegetables like bell peppers and zucchini, this dish offers a delightful balance of flavors and textures. Packed with 38g of protein and 169g of carbs, it's designed to provide the energy and nourishment you need to kickstart your day, whether you're heading to the gym or tackling a busy schedule. With simple steps and less than an hour in the kitchen, this recipe is a great choice for an intermediate home cook looking to elevate their breakfast game.

Ingredients

  • - Schwartz Flat Leaf Parsley
  • 100 G Natco Paprika Powder
  • 100G Heera Black Pepper Powder 100g
  • - Ducros Dried Thyme
  • - Jalpur Rice Flour
  • 400G Greenfield Himalayan Salt Fine 400G
  • NaN Tilda Long Grain Rice
  • 1 Lemon - 1 Each
  • 1 Garlic Bulb - 1 Each
  • 640G Birds Eye Country Mixed Vegetables
  • 180G Fish Said Fred Asc Sea Bass Fillets
  • 500 ml Filippo Berio Extra Virgin Olive Oil 500 Ml

Instructions

  1. 1. Wash the sea bass fillets and pat them dry with a paper towel.
  2. 2. In a small bowl, mix 30 g rice flour, 1 tsp paprika, 1 tsp dried thyme, salt, and black pepper.
  3. 3. Coat the fish fillets evenly with the flour mixture on both sides, then brush with 1 tbsp olive oil.
  4. 4. Place the coated fish fillets in the air fryer basket and air fry at 180°C for 12-15 minutes, flipping halfway for even cooking, until cooked through.
  5. 5. While the fish cooks, rinse 150 g rice and boil it in a pot with 300 ml water and a pinch of salt for 10-12 minutes until tender.
  6. 6. Drain the cooked rice and toss it with 2 minced garlic cloves and 1 tsp olive oil.
  7. 7. Heat 1 tbsp olive oil in a skillet and saute 200 g mixed vegetables for 6-8 minutes until tender and slightly caramelized.
  8. 8. Sprinkle 1 tbsp chopped parsley over the sauteed vegetables and add a squeeze of lemon juice.
  9. 9. Arrange the garlic rice, fish fillets, and vegetables on plates for serving.
  10. 10. Garnish with more fresh parsley and a wedge of lemon.

How to make Savory Herb Crusted Fish With Garlic Rice And Sautéed Vegetables

  1. Coat the fish. Wash the fish fillets and pat them dry. Mix rice flour, paprika, dried thyme, salt and black pepper, then coat the fillets evenly on both sides.
  2. Air fry the fish. Heat half the olive oil in the air fryer, add the coated fillets and air fry at 180°C for 12-15 minutes, flipping halfway through, until cooked through.
  3. Make the garlic rice. While the fish cooks, rinse the rice and boil it for about 10 minutes until tender. Drain and toss it with minced garlic and a teaspoon of olive oil.
  4. Sauté the vegetables. Heat the remaining olive oil in a skillet and sauté the mixed vegetables until slightly caramelised, then sprinkle with parsley and a dash of lemon juice.
  5. Plate and garnish. Arrange the garlic rice, fish fillets and vegetables on plates and garnish with more fresh parsley and a lemon wedge if desired.

Frequently asked questions

How long does Savory Herb Crusted Fish with Garlic Rice and Sautéed Vegetables take?
About 40 minutes: 15 minutes of prep and 25 minutes of cooking. The rice boils and the vegetables sauté while the fish is in the air fryer.
Is Savory Herb Crusted Fish with Garlic Rice and Sautéed Vegetables vegetarian?
No, it is not vegetarian. It is made with sea bass fillets coated in a rice flour, paprika and thyme crust.
How do I keep the herb crust on the fish?
Pat the fillets completely dry before coating so the flour mixture sticks, press it on firmly and flip only once, halfway through cooking.
Can I use a different fish instead of sea bass?
Swap the sea bass for cod, haddock or sea bream fillets. Thicker fillets may need a little longer, so check that the flesh flakes easily.
What gives the garlic rice its flavour?
The rice is boiled, drained and then tossed with minced garlic and a little olive oil, so the garlic stays fresh and punchy. A squeeze of lemon lifts it further.