Panfried fish with fresh beetroot salsa

Panfried fish with fresh beetroot salsa

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(29 ratings)

Cook: 25 mins - 35 mins


Serves 4
Jazz up white fish with beetroot salsa

Nutrition and extra info


  • kcal-
  • fat-
  • saturates-
  • carbs-
  • sugars-
  • fibre-
  • protein-
  • salt-
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  • 4 small diced cooked beetroot



    A favourite in 1970s British salads (cooked and pickled in vinegar), beetroot is a root…

  • 8 chopped spring onions
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 1 seeded and chopped red chilli



    Part of the capsicum family, chillies come in scores of varieties and colours (from green…

  • 2 tbsp chopped fresh mint



    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • 2 tbsp lemon juice
  • 5 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 4 fillets of unskinned firm white fish
  • a little plain flour
  • 25g butter



    Butter is a dairy product made from separating whole milk or cream into fat and…


  1. Put the diced cooked beetroot into a bowl. Add the chopped spring onions, seeded and chopped red chilli, chopped fresh mint, lemon juice and olive oil. Season and stir well.

  2. Dust the fillets of unskinned firm white fish with a little plain flour. Melt the butter in a large pan with the olive oil. Fry the fish fillets on each side for 3-4 minutes until just tender. Serve with the beetroot salsa.

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Comments, questions and tips

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21st Nov, 2013
Will definitely use the beetroot salsa again as it cheered up the fish no end. I put some balsamic vinegar in , used sweetfire beetroot and added some pomegranate which really worked well.
5th Sep, 2013
Tasted really nice, and was easy to make. Will definitely do this again, but I think next time I will use coriander or chives instead of mint. I thought the mint gave the salsa a slightly bitter aftertaste.
29th May, 2013
Excellent and healthy recipe. However, recommended cooking time is very generous as you can get it ready in 10-15 minutes, hence more reasons to try (we used canned diced beetroot). The fish was ling fillets.
6th Apr, 2012
The salsa is a real gem also added coriander for ex zing.
1st Apr, 2012
The beetroot salsa is nice and so is the fish, but they don't go together.
17th Feb, 2012
Added 1 rounded tsp sugar to get that sweet/sour flavour, the 2nd time used a lime and a packet of vacumn packed beetroot, we all loved it!
21st Jan, 2012
Excellent salsa, I avoided cod and had fresh haddock cooked a scant 3 minutes per side - delicious. I'll try it next time and add a little balsamic to the salsa.
22nd Aug, 2011
I have made the beetroot salsa several times recently for myself & my husband. We just love it! The flavour is wonderful. It is a great recipe for such an underrated veg like beetroot.
24th Jul, 2010
We were given a fresh home grown beetroot from a friends allotment so we also cooked up the beet leaves wilted similar to spinach, the salsa was delicious and the leaves worked really well with it along with some minted new potatoes and pan fried cod loin. Will definately be making this dish again.
1st Jul, 2010
We really enjoyed this, however, I tried to get pollack (tried 3 different supermarkets!) but couldn't get any so had to use sustainably sourced cod instead. I served it with some roasted new potatoes as my partner is diabetic and needs some carbs with his meal.


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