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Pan-cooked asparagus & mixed fish

Pan-cooked asparagus & mixed fish

Pan-cooked asparagus & mixed fish

A brilliant dish with any kind of fish

A brilliant dish with any kind of fish

Serves 2

Cooks In15 minutes

DifficultySuper easy

Nutrition per serving
  • Calories 555 28%

  • Fat 27.7g 40%

  • Saturates 2.3g 12%

  • Sugars 1.3g 1%

  • Protein 74.0g 148%

  • Carbs 2.6g 1%

Of an adult's reference intake

Ingredients

  • olive oil
  • 2 small red mullet or snapper fillets , scaled, pin-boned, from sustainable sources
  • 1 royal bream fillet or sea bass fillet , scaled, pin-boned, cut in half, from sustainable sources
  • 2 small squid , gutted, cleaned, tentacles trimmed and reserved, from sustainable sources
  • 2-4 freshly shelled scallops , cleaned and scored in a criss-cross fashion, from sustainable sources
  • 10 medium asparagus spears , woody ends removed
  • 1 small handful thyme tips
  • 1 fresh red chilli , deseeded and chopped
  • extra virgin olive oil
  • 1 lemon
  • 1 small handful fennel tops

recipe adapted from

Jamie at Home

By Jamie Oliver

Method

  1. Get a really large frying pan, or two smaller ones, on the heat and add a lug of olive oil. Score the skin of your fish fillets all over, about 1cm deep, and season.
  2. Put the fish fillets into the pan, skin side down, with the squid tentacles. Add the scallops. Run your knife down one side of each squid to open them out, then quickly and lightly score the inside in a criss-cross fashion. Lay them in the pan, scored side down.
  3. Add the asparagus and gently shake the pan. Cook for a few minutes, then turn everything over and cook on the other side. Sprinkle over the thyme tips.
  4. You’re the one in control of the pan, so if something looks cooked, take it out and keep it warm. Don’t watch things burn! When the fish has crispy skin, the scallops are golden brown with caramelized edges and the squid has curled up and is nicely chargrilled, remove the pan from the heat.
  5. Put the squid on a chopping board and roughly slice it into pieces at an angle, then return to the pan. Lay the fish fillets on each plate. Toss the asparagus, scallops and squid with half the chilli, a good drizzle of good-quality extra virgin olive oil and the lemon juice. Lightly season and mix together.
  6. Divide on top of the plated fish. Sprinkle with the rest of the chopped chilli and the fennel tops, and drizzle with extra virgin olive oil.


Watch the video: Pan-Fried Salmon with Tomato Couscous. Jamie Oliver (October 2021).