Savory Herb Crusted Fish With Garlic Rice And Sautéed Vegetables Recipe

English cuisine · 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

  • 180G Fish Said Fred Asc Sea Bass Fillets
  • 1 Garlic Bulb - 1 Each
  • NaN Tilda Long Grain Rice
  • 640G Birds Eye Country Mixed Vegetables
  • - Jalpur Rice Flour
  • 100 G Natco Paprika Powder
  • - Thyme Bunched Herb
  • 400G Greenfield Himalayan Salt Fine 400G
  • 100G Heera Black Pepper Powder 100g
  • - Biona Capers In Olive Oil
  • - Schwartz Flat Leaf Parsley
  • 250 Ml Trs Lemon Juice 250Ml
  • 170 g Co-Op Italian Parmesan Wedge 170G

Instructions

  1. 1. Wash the fish fillets and pat them dry with a paper towel.
  2. 2. In a small bowl, mix rice flour, paprika, dried thyme, salt, and black pepper.
  3. 3. Coat the fish fillets evenly with the flour mixture on both sides.
  4. 4. Heat half the olive oil in the air fryer and place the coated fish fillets inside.
  5. 5. Air fry the fish at 180°C for 12-15 minutes, flipping halfway through for even cooking.
  6. 6. While the fish cooks, rinse the rice and boil it in a pot with water until tender, about 10 minutes.
  7. 7. Drain the cooked rice and toss it with minced garlic and a teaspoon of olive oil.
  8. 8. Heat the remaining olive oil in a skillet and sauté mixed vegetables until slightly caramelized.
  9. 9. Sprinkle parsley and a dash of lemon juice over the sautéed vegetables for added flavor.
  10. 10. Arrange the garlic rice, fish fillets, and vegetables on plates for serving.
  11. 11. Garnish the dish with some more fresh parsley and a wedge of lemon if desired.