Creole Fish Salad
CAL P/SERVE
592
kJ P/SERVE
2480
FAT P/SERVE
25.2g
SODIUM P/SERVE
441g
The fish fillets can be served whole or broken up into pieces which are placed over the salad.
Ingredients
- 2 fillets of firm white fish, 500g, rockling and snapper
- Cooking spray
- 100g lettuce
- 1 avocado, diced
- ½ cucumber diced
- 8 cherry tomatoes, halved
- ½ each red and yellow capsicum, diced
- 2 tsp. Cajun Spice Mix - or make your own by blending onion powder, garlic powder, dried thyme, pepper, smoked paprika and ½ tsp. each cayenne pepper and salt.
Dressing:
- ½ cup low fat natural yoghurt
- ½ cucumber, grated then squeeze or drain so most of liquid is removed.
- 1 tsp. garlic powder
- 12 mint leaves
- Zest of half a lemon
Method
- Preheat oven 180C (356F)
- Coat your fish in creole seasoning then spray with cooking spray.
- In a large non-stick pan, pour 1 tbsp. olive oil, heat pan on med- high heat and cook fish each side for 2-3 minutes. Place on baking tray lined with baking paper and cook in oven for a further 8 minutes, depending on the thickness of the fish. When ready take out and with a fork it should be tender enough to just flake into chunks or you can leave whole. .
- Place your salad ingredients on to a share platter or two individual plates, combine dressing ingredients in a small bowl. Place fish on top of salad and drizzle dressing all over.
Nutrition Table
Servings: 2
Serving size:641g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 2480 kJ | 387 kJ |
| 592 Cal | 92 Cal | |
| Protein | 74.4 g | 11.6 g |
| Fat, total | 25.2 g | 3.9 g |
| - Saturated | 7.2 g | 1.1 g |
| Carbohydrate | 12.5 g | 2.0 g |
| - Sugars | 6.3 g | 1.0 g |
| Sodium | 441 mg | 69 mg |
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