Main
Recipes
Course
Main Dishes
Fried Fish & Zucchini With Spicy Tomato Sauce Recipe

Fried Fish & Zucchini With Spicy Tomato Sauce Recipe

Posted by

Rate It!

Fried Fish & Zucchini With Spicy Tomato Sauce

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

4 fish fillets ( flounder or sole)
salt & pepper
2 lemons
1/2 cup flour
1/2 cup breadcrumbs
1/2 tsp paprika
1/4 cup olive oil
3 zucchini , about 5 inches long
1/2 cup onion, chopped
2 cups canned tomato sauce
1/2-1 tsp harissa (depends on how spicy you want it)
1/2 tsp garlic, finely chopped
1/4-1/2 tsp salt
1/4 tsp black pepper
1 egg, beaten
canola oil, for frying

Directions:

Wash & dry the fish fillets, season with salt & pepper then sprinkle with the juice of 1 lemon, set aside. Mix the flour, bread crumbs, & paprika together in a bowl.
Peel the zucchini & slice into 1/4 inch thick rounds. Heat the olive oil in a frying pan. Coat the zucchini with the flour mixture then fry on both sides until brown. Place on a plate covered with paper towels to remove excess oil.
In the same oil cook the onion until soft. Add the tomato sauce, harissa, garlic, salt & pepper. Cook, uncovered, over medium heat for 10 minutes, stirring frequently. Add the juice of the remaining lemon to the tomato sauce.
While that is cooking heat 1/2 inch of canola oil in a skillet. Dip the fish fillets in the flour mixture, beaten egg, & in flour mixture again. Fry in the hot oil until the fish is done, should be flaky. Drain on paper towels.
Place the fish & zucchini in a shallow serving dish & top with the sauce.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	423.41 Kcal (1773 kJ)
Calories from fat	218.99 Kcal
		% Daily Value*
Total Fat	24.33g	37%
Cholesterol	40.92mg	14%
Sodium	869.92mg	36%
Potassium	742.33mg	16%
Total Carbs	40.24g	13%
Sugars	7.49g	30%
Dietary Fiber	8g	32%
Protein	12.88g	26%
Vitamin C	29.1mg	49%
Iron	3.9mg	22%
Calcium	130.2mg	13%

Amount Per 100 g
Calories	143.94 Kcal (603 kJ)
Calories from fat	74.45 Kcal
		% Daily Value*
Total Fat	8.27g	37%
Cholesterol	13.91mg	14%
Sodium	295.73mg	36%
Potassium	252.35mg	16%
Total Carbs	13.68g	13%
Sugars	2.55g	30%
Dietary Fiber	2.72g	32%
Protein	4.38g	26%
Vitamin C	9.9mg	49%
Iron	1.3mg	22%
Calcium	44.2mg	13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Albondigas (Meatballs)

Onion, finely chopped, Ground pork, Ground beef and 16 more..
Your Basic Panfried Fish

Fish fillets or 2 lbs steaks, Salt, Pepper, Egg, Water and 2 more..
Red Beans & Rice (Pressure Cooker)

Olive oil, Bacon fat, Onion, chopped and 13 more..
Garden Lasagna

Olive oil, Chopped zucchini, Chopped onion, Chopped carrot and 12 more..
Zucchini Mushroom Medley

Cubed zucchini (, do not peel ) and 8 more..
Weight Watchers Barley With Butternut Squash, Apples and Onions

Salt, divided, Uncooked barley, Olive oil and 8 more..
Spinach, Onion Tofu Stir Fry

Olive oil, Cubed tofu, Onion, sliced, Dry roasted peanuts and 6 more..
Slow Cooked Chicken Cacciatore

Olive oil, Chicken parts, skin removed, Onion, chopped and 13 more..
Albondigas

Ground pork, Ground beef, Onion, finely chopped and 14 more..
Uncle Sam's Orange Chicken

Lemon juice, Ground black pepper, Ground cayenne pepper and 21 more..
Baked Potato Patties

Potatoes, Bonito flakes, Spring onion, minced and 5 more..
Fish Kugel

Butter, Onion, sliced, Potatoes, thinly sliced and 5 more..
Honeyed Chicken Teriyaki

Boneless skinless chicken breasts, split and 10 more..
Honey Chicken Teriyaki

Chicken breasts, split, skinned & boned, All-purpose flour and 11 more..
Italian Beef Tortellini Stew

King arthur unbleached all-purpose flour, Pepper, divided and 14 more..