Seared Fish with Creamy Vegetables
Healthy, because
Even smarter
Fish fillet, for example the fillet of the medium-fat deep-sea fish redfish, is rich in the skin nutrient protein. This takes over various important tasks in the body, among other things as a component of skin and hair, as a transporter in the blood or for building up the muscles. Redfish is also a good supplier of the trace element selenium, which serves the body as an antioxidant. It is found in many foods, but only in small quantities.
If you do not use dairy products in the fish pan, the crème fraîche can easily be replaced by a vegetable alternative, and
depending on what you have in stock at home frozen, you can also use different types of fish and thus use up supplies or leftovers.
Ingredients
- Ingredients
- 600 grams fish fillets (such as skinless redfish or loach)
- 3 scallions
- 2 Fennel bulb
- 2 garlic cloves
- 4 Tomatoes
- 2 onions
- 2 Tbsps butter
- 250 milliliters Vegetable broth
- 100 grams Crème fraiche
- salt
- freshly ground peppers
Preparation steps
Rinse the fish, pat dry and cut into 5 cm (approximately 2 inch) pieces.
Rinse the scallions and slice into rings. Peel and finely chop the garlic and onions. Slice some of the onion and reserve for garnish.
Rinse the tomatoes, core and remove seeds. Cut into thin strips.
Rinse the fennel and cut into quarters. Remove the core by cutting a V-shape. Thinly slice the fennel bulb.
Melt the butter in a skillet over medium heat. Sauté the scallions, tomatoes, fennel, garlic and onions in a hot pan for 2-4 minutes. Pour in the cream and simmer for 2-4 minutes. Season with salt and pepper to taste.
Season the fish pieces with salt and pepper to taste. Heat the oil in a frying pan. Add the fish and sear on both sides until golden, about 4-6 minutes.
To serve, put the creamy vegetables in a warmed dish and top with the seared fish. Garnish with reserved onion slices.
