Pan fried Fish with Veggies

Kristine Lechmere



2 x 125g Frozen Basa fish fillets

1 cup Frozen peas

1 cup Frozen vegetable mix*

5g Nutellex Lite**

lemon or lime wedges, to serve

pepper, to taste

* I used birds eye Shanghi stirfry mix which contains carrot, broccoli, sugar snap peas, capsicum, water chestnuts. Nutritional information is based on this.

** Any low calorie margarine will also work.

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1. Take the frozen fish fillets out of the freezer the night before and move to the fridge to thaw.

2. When your ready to cook heat a non-stick frying pan over medium-high heat. Give it one spray with olive oil and put 5g of margarine in the pan. Add the fish and cook for 3-4 minutes per side or until brown and cooked through.

3. While the fish is cooking, put the frozen vegetable mix in a microwave safe dish and cover. Steam in the microwave for the recommended time* and then dish vegetables onto the plates.

4. The fish should be done by now, remove it from the pan and place on a plate along with the mixed vegetables.

5. Lastly, put the frozen peas in the microwave safe dish and cover for 1 minute, stir and then steam for another 30seconds. Dish out onto the plates.


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