Pan Fried King Fish, with Lemon Dressing Salad
Author:
Annabelle Cooper
Category
Dinner, Fish, Lunch, Pescatarian, Salad
Difficulty
Beginner
Rated 5.0 stars by 1 users
4
10 mins
10 mins
20 mins
Ingredients
-
800 g king fish steak 4 x 200g portions, you can use any fish steak, such as sword fish, tuna or salmon
-
1 tbsp olive oil or oil of your choice
-
40 g chives chopped
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2 lemons one juiced, one cut into wedges to serve
-
200 g spinach washed
-
2 romain lettuce, washed and cut into small pieces
-
250 g cherry tomatoes cut in half
-
80 g pitted green olives
-
20 g pumpkin seeds
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1 cucumber
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2 avocados
-
40 celery
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5 g basil
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juice of one of the lemons
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1 tsp dijon mustard
-
1 garlic clove
-
1 tsp dried oregano
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¼ cup olive oil
-
salt and pepper to taste
For the lemon dressing
Directions
Getting started
Fresh fish on top a simple healthy garden salad. Simple and quick, zingy lemon and crunchy leaves. You can add anything you like to the salad. A great light lunch, or a hearty main meal if served with a side of quinoa or roast sweet potato.
Getting started
- First prepare the dressing by whisking the lemon juice, Dijon, garlic and oregano in a medium sized bowl.
While whisking, slowly drizzle in the olive oil, and mix to emulsify. Add salt and pepper to taste.
Leave out if using straight away or you can keep covered in the fridge for up to 1 week.
- 5Wash the salad leaves and leave to dry.
Heat A skillet or non-stick pan over medium to high heat, and add a drizzle of olive oil
Season the fish and carefully place the in the pan, with space between each piece.
Cook for around 5 minutes per side, depending on how thick the fish steak are.
While the fish is cooking, prepare the cucumber, avocado and celery by cutting into salad sized pieces.
Mix all the salad ingredients together in a large bowl and add the salad dressing.
Mix to combine and arrange on plates.
Keep an eye on the fish and control the heat if needs be.
Check to see that the fish is cooked to your liking before serving.
Place the fish on top of the salad and garnish with chopped chives and lemon wedge.
Nutrition
Nutrition
- Serving Size
- 4
- per serving
- Calories
- 626
- Total Fat
- 31.9 grams
- 41%
- Saturated Fat
- 6.7 grams
- 34%
- Cholesterol
- 76 milligrams
- 26%
- Sodium
- 707 milligrams
- 31%
- Total Carbohydrate
- 44.3 grams
- 17%
- Dietary Fiber
- 19.9 grams
- 72%
- Sugar
- 6.2 grams
- Protein
- 49.3 grams
- Calcium
- 44 milligrams
- 4%
- Iron
- 96 milligrams
- 534%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
