Fish with Lentil Spinach Salad
A tasty meal offering a variety of textures and colours that will appeal to more than just your taste buds!
Details
- Serves 4
- 11 Ingredients
- 15 Minutes Prep
- 20 Minutes Cook
- Medium
Nutrition per serve
- Energy 1374kJ
- Protein 33.8g
- Fat (total) 7.6g
- - Saturated Fat 1.9g
- Carbohydrate (total) 27g
- - Sugar 4.9g
- Fibre 6.6g
- Sodium 146mg
Ingredients
8 unpeeled baby potatoes, washed
400g can no-added salt brown lentils, drained
2 cups (60g) baby spinach leaves
250g cherry tomatoes, quartered
3 spring onions, ends trimmed and chopped (including green tops)
1/3 cup chopped parsley
Olive or Canola spray
4 x 120g fillets firm white fish (Barramundi, Snapper, Hake, Ling, Perch, Mackerel, Cod, Seabass or Coral trout)
Lemon wedges to serve
Dressing
1 tablespoon balsamic vinegar
1 teaspoon honey wholegrain mustard
Method
- Place unpeeled potatoes in a saucepan and cover with water. Bring to the boil and allow to simmer for 10 minutes or until you can easily pierce them with a knife. Drain and set aside.
- While the potatoes are cooking, combine the brown lentils, spinach, tomatoes, spring onions and parsley in a large bowl.
- In a separate small bowl combine balsamic vinegar and mustard to make a dressing. Mix dressing through the lentil salad.
- Lightly spray a large non-stick frypan with oil and heat over medium heat. Add fish and cook each side for 2-3 minutes or until golden and cooked through.
- Serve fish with potatoes, lentil salad and lemon wedges.
Dietitian Notes / Recipe Tips
This recipe demonstrates an easy way of including legumes in your daily diet. Legumes, such as lentils, are a great source of soluble fibre which contributes both bowel and heart health benefits.
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Provider Acknowledgement
Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2013.
