Fried Fish Bake with Tamarind Sauce
One portion, 23 minutes, 11 minutes of it prep. About 500 kcal and 32 g protein.
Per portion
Calories from protein 26%, carbs 57%, fat 17%. Estimated from the ingredients.
Roughly £2.70 a portion.
Method
- 1
Rub the fish with the garlic, thyme, chilli flakes and a pinch of salt, and set aside while you make the bakes.
- 2
Mix the flour, baking powder, salt and water into a smooth batter for the fried bake, and let it rest for 5 minutes.
- 3
Heat the oil in a frying pan over medium-high heat, then fry spoonfuls of the batter for 2–3 minutes each side until golden and cooked through. Drain on kitchen paper.
- 4
Pour off all but a little of the oil. Dust the seasoned fish in the plain flour, shaking off any excess, then fry in the same pan for 3–4 minutes each side until crisp, golden and cooked through.
- 5
Split the bakes open and fill with the fried fish, lettuce and tomato.
- 6
Drizzle with the tamarind sauce to serve.
Cook's notes
- Sizes. Vegetables, fruit and eggs are medium unless the recipe says otherwise. A tin is a standard 400g tin.
- Dairy. Salted or unsalted butter both work; with salted, go easy on any extra salt. Use full-fat soured cream, crème fraîche and yoghurt in anything hot, as low-fat versions split.
- Stock. A cube or pot made up as the packet says. Cubes are salty, so taste before adding more salt.
- Heat. Medium means a gentle sizzle, not spitting. High means the oil shimmers before the food goes in. A simmer is a few lazy bubbles, not a rolling boil. Leave the lid off unless the recipe says to cover.
- Pans. A small saucepan is about 16cm and a frying pan about 24cm. Sauces reduce faster in a wider pan, so go by how it looks rather than the clock.
- Doneness. Chicken and turkey should reach 75°C in the thickest part, pork 65 to 70°C, and beef steak 55°C for medium-rare. Rest steaks and chops for a few minutes before slicing.
- Finishing. Taste before serving. Most dishes want a pinch more salt, and a squeeze of lemon or a splash of vinegar lifts anything rich.
- Leftovers. Cool quickly, cover and keep in the fridge for up to 2 days, then reheat until piping hot. Cooked rice keeps for 1 day and should only be reheated once.
solosupper.co.uk/recipes/fried-fish-bake-with-tamarind-sauce/
