2Filet Catfish. panga (I think it is also cold cream dory?)
2tsp dried rosemary
2tsp dried thyme
2pinch ground black pepper
3tbsp yellow corn flour (not corn starch). or whole grain flour. or all purpose white flour
1tbsp lemon juice
Wash the zucchini and cut it to a little more than byte size
pieces – the zucchini will shrink in the process of cooking. Peel the
potatoes and cut them the same size as zucchini.
potatoes in a cooking pot and pour in water and season with salt. The
water should just cover the potatoes. Cook for about 20 minutes.
a kitchen towel and wipe the moist off of the fish filet. Put the filet
on a plate and season on one side with dry herbs, salt and pepper. If
you want it a little spicy you can sprinkle some chili powder on. Take
the corn flour and sprinkle on. Gently rub the herbs, spices and corn
flour in to the fish. Repeat the other side and set aside to marinate.
a large roasting pan, put it on medium high heat and pour in the olive
oil. When the oil is hot put in your filets and fry them for about 5
minutes each side.
Take a large roasting pan, put it on high
heat and pour in the olive oil. When the oil is hot enough add the
zucchini and stir fry for about 5 minutes on high heat. Don’t lower the
heat, but toss the whole time. A minute before zucchini are done add
cooked potatoes, season with salt and pepper and add fresh herbs. Stir
fry for another minute.
Put everything on a plate and sprinkle the fish fillet with some lemon juice and serve.
NUTRITIONAL VALUES (1,4 to 1,6 PAL which corresponds to moderate activity of an office job) WOMAN Calories 32% RDA, Protein 88% RDA, Fats 60% RDA, Cholesterol 28% RDA, Carbs 12% RDA, Sugar 6% RDA,
MAN Calories 25% RDA, Protein 70% RDA, Fats 45% RDA, Cholesterol 28% RDA, Carbs 10% RDA, Sugar 5% RDA.