Oil fish steak in a frying pan

Oil fish has an excellent taste. It contains a lot of useful substances and vitamins. Most cooks advise cooking such fish by frying. During this process, the product gets rid of a large amount of fat. And in order to balance the caloric content even more, it is recommended to eat more vegetables with oily fish. Vegetables can be fresh, stewed, baked, grilled.

Buttery fish steaks are usually sold frozen. Before cooking, they must be defrosted. You can do this with a microwave oven.

1. We rub the thawed steak with salt on both sides, put it in a small container.

2. Lightly sprinkle the fish with olive oil and freshly squeezed lemon juice.

3. Chili peppers are cleaned from seeds, a small part of it is crushed with a knife. We spread the pepper to the fish. If desired, you can add all or part of the pepper.

4. Cover the container with a lid or food wrap and send it to the refrigerator to marinate. It will take from 30 to 40 minutes.

5. After the specified time, we put the fish in a well-heated frying pan. Fry the steak for 5 minutes on each side. Additionally, you do not need to add oil, since the fish itself is quite fatty.

6. On the remaining juice from the fish, we pass the spinach until soft. Spread the spinach and steak on a plate.

We serve the dish on the table hot. Boiled rice or grilled vegetables can be used as a side dish. Oily fish is very high in calories, so the side dish should be as light as possible.

Bon appetit!