Asa Tibs (Pan-Fried Fish with Garlic and Chilli)
Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.
Opens Equal House and puts it on the night you choose. No app yet? It’s free, and the recipe comes with you when you install it.
Ingredients
- 600 g skinless cod fillets
- 3 garlic cloves
- 2 fresh green chilli
- 1 red onion
- 1 lemon
- 2 tbsp vegetable oil
- 20 g butter
Nutrition (per serving)
- Calories
- 247 kcal
- Protein
- 28.5 g
- Carbohydrate
- 4.9 g
- of which sugars
- 3.2 g
- Fat
- 12.1 g
- of which saturates
- 3.3 g
- Fibre
- 1.9 g
- Salt
- 0.40 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cut the cod into large cubes and pat dry.
- 2
Heat the vegetable oil and butter in a frying pan, then fry the fish for 3-4 minutes per side until opaque and cooked through. Lift out carefully and set aside.
- 3
Slice the onion and chilli, add to the pan and fry for 3 minutes.
- 4
Stir in the garlic and cook for 1 minute, then return the fish to the pan and toss very gently to coat.
- 5
Squeeze over the lemon juice and serve with flatbreads.
Plan your meals — and share the cooking
Equal House builds your shopping list by aisle, times the cooking for dinner, and shares it out fairly. Free to start.
Free to start on your iPhone Free to start on your Android phone Free to start · No ads · Your family's data stays yours.