Fish with Bordelaise sauce recipe

  • Serves 4
  • 20 mins to prepare and 30 mins to cook
  • 453 calories / serving
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Sweat the shallots and sun-dried tomato in the olive oil, stirring occasionally, for 7-8 minutes until softened. Remove from the heat and stir in half of the chopped parsley. Combine with the breadcrumbs and seasoning in a large mixing bowl, stirring well to mix thoroughly. Dip the skin side of the cod fillets into the plain flour and shake off any excess.

Dip the same side into the beaten egg, then pack the breadcrumb mixture onto that side as well. Heat 25ml of the clarified butter in a large, non-stick frying pan and pan fry the cod over a medium heat, laying the fish into the pan on the breadcrumbed side. Pan-fry until the fish is opaque and cooked; roughly 4-6 minutes. Flip carefully and cook for a further minute.

Meanwhile, heat the clarified butter, white wine and lemon juice in a saucepan over a medium heat until simmering point. Season to taste, then pour into shallow serving bowls. Sit the pan-fried fish in the butter and white wine sauce.

Garnish with a sprinkle of parsley before serving.

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  • Ingredients

  • 4 x 200g cod fillets, cut in half
  • 40g plain flour
  • 1 egg, beaten
  • 100g breadcrumbs
  • 2 shallots, finely chopped
  • 25g sun-dried tomatoes, drained and finely chopped
  • 1tbsp parsley, finely chopped
  • 50g butter, clarified and kept warm in a saucepan
  • 200ml white wine
  • juice of ½ lemon
  • salt
  • pepper
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  • Energy 1900kj 453kcal 23%
  • Fat 15.6g 22%
  • Saturates 7.2g 36%
  • Sugars 2.3g 3%
  • Salt 1.2g 20%

of the reference intake
Carbohydrate 27.9g Protein 41.5g Fibre 1.7g

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