Salt & Pepper Flathead Tails
CAL P/SERVE
171
kJ P/SERVE
714
FAT P/SERVE
5.8g
SODIUM P/SERVE
1030g
Flathead tails are delicious as a lunch or dinner meal, are quick to cook and require little preparation bought as tails.
The total calories per serve of this recipe represent less than 10% of the recommended daily energy intake of an average person, so if you're trying to lose weight, this dish is perfect.
Ingredients
- 250g flathead tails
- 5g salt
- 5 g cracked pepper
- 10g flour
- 5g olive oil
- 20g salad mix
- 70g fresh beetroot (approx one small beetroot), peeled and grated
- 30g carrot, finely sliced
- 40g capsicum, finely sliced
- 10g sweet chilli sauce
- 5g lemon juice
Method
- Place flathead tails in plastic bag, add salt, pepper and flour and shake to coat flathead.
- Place salad mix on two plate and top with beetroot, carrot and capsicum.
- Place medium frying pan over medium heat. Place in olive oil. Add flathead tails and cook 2 minutes each side until cooked through.
- Place on top of salad mix.
- Mix sweet chilli sauce and lemon juice together and drizzle over fish and salad.
- Serve immediately.
Nutrition Table
Servings: 2
Serving size:220g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 714 kJ | 324 kJ |
| 171 Cal | 77 Cal | |
| Protein | 18.5 g | 8.4 g |
| Fat, total | 5.8 g | 2.6 g |
| - Saturated | 1.2 g | 0.6 g |
| Carbohydrate | 9.2 g | 4.2 g |
| - Sugars | 4.5 g | 2.0 g |
| Sodium | 1030 mg | 469 mg |
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