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!
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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

  1. 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.
  2. While the potatoes are cooking, combine the brown lentils, spinach, tomatoes, spring onions and parsley in a large bowl.
  3. In a separate small bowl combine balsamic vinegar and mustard to make a dressing. Mix dressing through the lentil salad.
  4. 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.
  5. 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.

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