Pan-fried whiting fillets with garlic kale

title="Pan-fried whiting fillets with garlic kale"
src="http://venice-fishing.com/wp-content/uploads/2018/12/Pan-fried-whiting-fillets-with-garlic-kale.jpg" srcset="https://img.taste.com.au/pwxbMfEd/w720-h480-cfill-q80/taste/2016/11/pan-fried-whiting-fillets-with-garlic-kale-84323-1.jpeg 720w, https://img.taste.com.au/KWZ8V_4V/w643-h428-cfill-q90/taste/2016/11/pan-fried-whiting-fillets-with-garlic-kale-84323-1.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Pan-fried whiting fillets with garlic kale"
/>

(4) Rate it

• 
  4 Servings


• Advanced

Sweet, earthy kale is the star of this elegant pan-fried whiting recipe.

Featured in
Main recipes, Fish recipes

Ingredients

• 1 large bunch (about 500g) kale (see note), stems trimmed


• 125g unsalted butter


• 2 tablespoons extra virgin olive oil


• 3 garlic cloves, finely chopped


• 1/2 teaspoon chilli flakes


• 1/3 cup (80ml) olive oil


• 1/4 cup (35g) plain flour


• 8 (about 550g) whiting fillets, skin off

Beurre blanc

• 1/4 cup (60ml) dry white wine


• 1/4 cup (60ml) white wine vinegar


• 1 eschalot, thinly sliced


• 1 tablespoon lemon juice, plus extra wedges to serve


• 200g chilled unsalted butter, chopped

Method

• 
  
  
  Step 1
  
  
  
  
  For the beurre blanc, bring wine and vinegar to the boil in a saucepan. Add eschalot and season. Reduce heat to low and cook for 6-8 minutes until most of the liquid has evaporated (about 1 1/2 tablespoons liquid should remain). Stir in 2 teaspoons juice. Strain and return to a clean saucepan over medium heat for 30 seconds to warm. Reduce heat to low. Add butter, a piece at a time, whisking constantly so it melts before more is added. Remove from heat and whisk in remaining 2 teaspoons lemon juice. Season to taste, set aside and keep warm.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Meanwhile, blanch kale in a pan of salted boiling water for 5 minutes or until just tender. Drain. Heat butter and extra virgin olive oil in a pan over medium-high heat. Add garlic and chilli, then cook, stirring, for 1 minute or until fragrant. Add kale, season and toss to coat. Cook for a further 10 minutes until tender.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Heat the olive oil in a pan over medium-high heat. Season the flour and use to coat fillets, shaking off excess. Cook fish for 2-3 minutes each side until golden.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  Divide kale and fish among plates, spoon over sauce and serve with lemon wedges.
  
  
  

Nutrition

• 4331 kj

  Energy




• 96g

  Fat Total




• 49g

  Saturated Fat





• 32g

  Protein





• 141.46mg

  Sodium




• 4g

  Carbs (sugar)




• 10g

  Carbs (total)

All nutrition values are per serve

Notes

Kale is available from selected greengrocers and farmers' markets.

• Author: David Prior


• Image credit: Brett Stevens


• Publication: Taste.com.au

Source: taste.com.au