Pan-Fried Fish with Tartar Mayo and Lemony Green Beans

Name: Pan-Fried Fish with Tartar Mayo and Lemony Green Beans
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: Dutch
Ingredients: 1.5 pound white fish fillet (pat dry); 0.5 cup all-purpose flour; 0.5 teaspoon salt; 0.25 teaspoon black pepper (ground); 3 tablespoon vegetable oil; 0.75 cup mayonnaise; 2 tablespoon caper (minced); 1 tablespoon fresh parsley (chopped); 1 tablespoon lemon juice; 1 pound fresh green bean (trimmed); 0.5 tablespoon olive oil; 1 teaspoon lemon zest

Crispy pan-fried white fish fillets, brightened by a zesty homemade tartar mayonnaise and served with simple, steamed lemon-infused green beans for a light, quick meal.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 4
Cuisine: Dutch
Difficulty: Easy
Cost: $5.34/serving

Dietary

Nut-Free
High-Protein
Low-Sugar
Low-Carb

Ingredients

1.5 pound white fish fillet (pat dry)
0.5 cup all-purpose flour
0.5 teaspoon salt
0.25 teaspoon black pepper (ground)
3 tablespoon vegetable oil
0.75 cup mayonnaise
2 tablespoon caper (minced)
1 tablespoon fresh parsley (chopped)
1 tablespoon lemon juice
1 pound fresh green bean (trimmed)
0.5 tablespoon olive oil
1 teaspoon lemon zest

Instructions

For the tartar mayo: In a small bowl, combine mayonnaise, minced capers, chopped fresh parsley, and 1 tablespoon lemon juice. Mix well and set aside.
In a shallow dish, whisk together all-purpose flour, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Dredge the white fish fillets in the flour mixture, shaking off any excess.
Heat 3 tablespoons vegetable oil in a large non-stick skillet over medium-high heat. Once hot, add the fish fillets and cook for 3-5 minutes per side, depending on thickness, until golden brown and cooked through. Fish should flake easily with a fork.
While fish cooks, prepare the green beans: Bring a pot of lightly salted water to a boil. Add trimmed fresh green beans and cook for 3-5 minutes until tender-crisp. Drain well.
Toss the drained green beans with 1/2 tablespoon olive oil, lemon zest, and a pinch of salt and pepper to taste.
Serve the pan-fried fish immediately with a generous dollop of tartar mayo and the lemon green beans on the side.

Notes

Ensure your fish fillets are pat dry before dredging in flour for the crispiest crust. For an even quicker meal, use pre-chopped fresh parsley or dried parsley (use 1 teaspoon dried).

Nutrition (per serving)

Calories: 530
Protein: 40 g
Carbohydrates: 20 g
Fat: 33 g
Fiber: 5 g
Sodium: 890 mg
Saturated Fat: 5.5 g
Sugar: 2 g
Cholesterol: 105 mg