Fish is a healthy option that doesn't have to be expensive. If there's a local farmer's market, the fish there is usually fresher than any supermarket. Plus, for about $7-8 dollars, it's enough protein for 3 adults. Still less expensive than eating out and much better for you! This was tweaked from a Plated.com recipe. The ingredients are easier to find and it takes only 25-30min to make. Assume about 1/2lb-3/4lb of fish per person. Below is the amount for two servings and can be doubled for four.
Crispy Fish with Rice and Broccolini
INGREDIENTS
Rice (brown or white) - Cooked (1 cup dried rice for every 2 people)
1-1 .5 lb of white fish like sole/redfish/flounder filets
1 bunch/package of broccolini (about 1 lb)
1 tbsp of sesame oil
2 tbsp of canola/peanut oil
1/3 cup of all purpose flour
2 tbsp mayonnaise
1 tbsp of soy sauce
1/2 tbsp of peanut butter (creamy)
optional: 1/2 tbsp or more of Sriracha
HARDWARE
Rice cooker
Cutting board and knife
Bowl and whisk
2 saute pans
empty plate
- Cook rice. (Make sure to rinse rice 3-5 times before putting in the rice cooker.)
- Pat fish dry with paper towel.
- Cut crosswise broccolini into 1-inch pieces.
- Heat sesame oil in one pan over medium heat. Heat other pan over medium high heat with canola oil.
- Place flour on the empty plate. Season fish with salt and pepper. Coat both sides with flour. Place floured fish into the pan with canola oil. Sear for 4 minutes. Then flip and cook for 3 minutes.
- While fish is cooking, add broccolini into sesame oil pan. Saute and season with salt. Stir occasionally. Cook for 5-7 minutes.
- Whisk together mayonnaise, soy sauce, peanut butter, and, if using, sriracha, into bowl until smooth.
- Plate with rice, broccolini, and fish. Drizzle sauce over anything and everything.