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30-Minute Meals | Pan Seared Fish with Herbed Sauce and Coconut Rice

Fluffy coconut rice that's topped with pan seared fish, a vibrant herbed green sauce, simple salsa and some seared vegetables. Simple, tasty and nourishing!
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Course: Appetizer, Main Course
Keyword: 30 minute meals, fish, healthy
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Author: The Big Tasty Bite

Ingredients

Coconut Rice

  • 2 cups jasmine rice washed and drained
  • 400 grams coconut milk good quality
  • 1 cup water
  • 1 tbsp sugar optional
  • 1 tsp salt
  • 1 tbsp unrefined coconut oil optional
  • 3 medium kaffir lime leaves dried or fresh

Fish

  • 4 x 200 grams kingklip or white fleshed fish skinless and boneless, fresh or defrosted
  • season with salt and pepper
  • 2 tbsp vegetable oil

Herbed Sauce

  • ⅓ cup fresh Italian parsley
  • ⅓ cup fresh basil
  • ¼ cup chives
  • ¼ cup fresh dill
  • 2 cloves fresh garlic
  • ½ large jalapeño
  • 4 tbsp mayonnaise
  • 1 tsp Dijon mustard
  • 1 tbsp fresh lemon juice
  • ½ tsp sugar
  • ¾ cup olive oil
  • ½ tsp salt
  • ½ tsp coarsely ground black pepper

Vegetable of choice

  • 1 kg baby marrow washed, trimmed and sliced
  • 2 tbsp olive oil

Garnish

  • ½ cup red onion finely diced
  • 2 tbsp fresh Italian parsley finely chopped
  • 1 tsp fresh lemon juice

Instructions

  • Start by rinsing the rice under cold water until the water runs clear. Drain and set aside. In a medium saucepan, add coconut milk, water, sugar, salt, coconut oil and kaffir lime leaves and bring to a boil. Once boiling, add the washed rice, stir, cover and simmer for 12 minutes on a low heat. Do not lift the lid. After the 12 minutes, remove from the heat and refrain from lifting the lid. Allow to steam for 10-20 minutes.
  • Prepare your vegetable of choice. I wash, trim and slice the baby marrow. Bring a medium saucepan to a medium heat, add oil; and pan fry the baby marrow until dark brown (that's how I like it).
  • The fish will cook quite quickly so it's best to make the sauce first. Add all the herbed sauce ingredients to a blender and blend until smooth. Place in the fridge until it's time to dish up.
  • Dry the fish's exterior using a kitchen towel. Season liberally with salt and pepper on either side. Bring a medium sauce pan to a medium high heat. Add oil and place the fish in the pan, only turn the fish once you've browned the one side, about 4 minutes. The fillet tends to cook 80% prior to flipping so once you've turned the fish, only cook for another 30seconds-1 minute. The residual heat will continue to cook the fish so keep that in mind. Nothing worse than and overcooked piece of fish.
  • Meanwhile, add the diced red onion, parsley and lemon juice together and set aside. Once the fish has cooked, it's time to dish up and devour!

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