Preparation time is 10minutes
Cook time is 10minutes
Total time is 20minutes
Serve is for 4 people
Estimated cost per serve is 7 dollar
Difficulty level: 2 out of 4
10 Ingredients
Number of servings
4
- 1teaspoons olive oil
- 1 small onion, finely chopped
- 1 clove garlic, crushed
- 4 flat fish fillets, about 150 g each
- 1/2 cup dry white wine
- 2tablespoons wholegrain mustard
- 200grams low-fat crème fraîche
- 2tablespoons mixed herbs, chopped
- 300grams steamed baby new potatoes (to serve)
- 300grams steamed green beans (to serve)
Nutrition per serving
2900kJ / 692Cal
2900 Kilojoules or 692 Calories
33% of daily energy intake*
Protein
37.5grams
Fat
51.0grams
Carbs
17.9grams
Sugars
6.8grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Heat the oil in a large frying pan, add the onion and garlic and fry for 3 minutes until softened.
Step 2 of 3
Add the fish fillets and cook for 1 minute on each side, then add the wine and simmer to reduce by half.
Step 3 of 3
Stir through the remaining ingredients and bring to the boil, then reduce the heat and simmer for 3-4 minutes until the sauce has thickened slightly and the fish is tender. Serve with steamed baby new potatoes and green beans.
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