Creole Fish Salad

Creole Fish Salad

The spicy heat of the fish coating in this Creole Fish Salad is a perfect match to the coolness that comes from the avocado salad.

CAL P/SERVE
592
kJ P/SERVE
2480
FAT P/SERVE
25.2g
CARBS P/SERVE
12.5g
PROTEIN P/SERVE
74.4g
SUGAR P/SERVE
6.3g
SODIUM P/SERVE
441g
FAT
%
3.9%
ENERGY RDI%
28.5%

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

  1. Preheat oven 180C (356F)
  2. Coat your fish in creole seasoning then spray with cooking spray.
  3. 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. .
  4. 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

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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