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

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