Pat the fish thoroughly dry with paper towels and sprinkle the salt, black pepper and paprika over the top.
2
Heat the olive oil in a heavy pan over medium-high heat.
⚙ Pan-fryingStoveFrying pan
💡What you brown (meat, patties, schnitzel) goes into hot oil: in lukewarm oil it soaks it up and comes out greasy. For onion and garlic that you soften, oil heated over medium or low heat is enough; do not wait for it to smoke.
3
Lay the fish in the pan in a single layer and fry 3–4 minutes.
StoveFrying pan
4
Flip gently and fry 3–4 minutes more.
Stove
5
Remove the fish and set aside. In the same pan, fry the garlic for a minute, until fragrant.
Stove
6
Add the red bell pepper, yellow bell pepper and carrot and cook 3 minutes, stirring.
Stove
7
Add the beans and stock and cook 5 minutes.
Stove
8
Add the lemon juice, return the fish to the pan and heat 2 minutes. Serve.
Stove
366calories
29 gprotein
8 gcarbs
22 gfat
● protein 33%● carbs 10%● fat 58%
Per serving (347 g), of 4 servings
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Vegetable stock: measured in cup in this recipe: 1 cup = 240 g · 12 kcal per 100 g · More about Vegetable stock →
🔧 Tools needed (2) · 🍳 One cooking vessel
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
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