A Colorful & Healthy Recipe for Fish Fillets

un-used1.Image1

Fish fillets are usually oven-baked (which sometimes lacks vigor in flavors) or pan-fried (which is often overly greasy). Do you want to cook a fish fillet dish that presents succulent tastes, delightful colors, and varied nutrition? Here is one you can try.

Ingredients:
– About 1 pound of sole fish fillets (or other types of boneless fish fillets)
– One big fresh tomato or two small fresh tomatoes
– One small green chili pepper
– ΒΌ cup of peeled edamame or green bean
– 3 to 4 cloves of garlic
– 2 scallions
– 1 teaspoon of crisp dry white wine or other cooking wine
– 4 tablespoons of olive oil
– 2 teaspoons of sugar

Procedures:

– Cut fish fillets into small dices so that they can easily absorb the tastes of the ingredients to be added and can be cooked fast. Add 1 teaspoon of crisp dry white wine or other cooking wine into the fish and mix thoroughly to help tenderize the fish dices and keep them moist.

– Heat the pan over medium-high heat, and add 4 tablespoons of olive oil. When oil gets hot, add chopped garlic and green chili pepper into the pan. Stir and mix for about 30 seconds.

un-used1.Image2

– Turn the heat to high. Add fish to the sizzling mix in the pan, stir and mix until cooked.

– Turn the heat to medium. Add edemame to the pan.

– Cut one large tomato or two small tomatoes into small slices, and pour into the pan. Make sure all the fresh tomato juices go into the pan. Before stirring, add 2 teaspoons of sugar to the tomato pieces to balance the acidity of fresh tomatoes.

un-used1.Image3

– Stir and mix for about 2 minutes. Add chopped scallions. Stir and mix for another minute or so. Turn off the heat.

Time to enjoy a dish that has dynamic colors, appealing aromas, delectable tastes, and above all, a variety of nutrition sources!

un-used1.Image4

5 thoughts on “A Colorful & Healthy Recipe for Fish Fillets

Leave a Comment. Thanks!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s