Greek Fish with Lentil Salad and Tzatziki
Ready in 30 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, January 13, 2019.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, January 13, 2019.
Ingredients
SALAD
- 1 broccoli, cut into small florets and stalk diced 2cm
- 250g frozen peas
- ½ telegraph cucumber, diced 2cm *
- 1 tomato, diced 2cm
- 1 can brown lentils, drained and rinsed
- ½ red onion, finely diced *
- ½ pack feta cheese, crumbled *
- ½ bag baby spinach *
- 1 Tbsp vinegar ^
FISH
- 1 pack market fish
- 1 pack Greek spice
TO SERVE
- 1 pack tzatziki sauce
Steps
-
Bring a pot of hot salted water to the boil.
-
Prep & cook salad. Cook broccoli and peas in pot of boiling water for 2-3 minutes, until tender. Drain, rinse briefly under cold water and leave to drain well.
-
Add all salad ingredients to a bowl, along with ½ tsp salt and toss well to combine. Season to taste.
-
Prep fish. Heat 1 tsp oil in a non-stick fry-pan on medium-high heat. Pat fish dry, cut any larger fillets in half, rub with Greek spice and season with salt.
-
Cook fish. Cook fish, in batches, for 1-2 minutes each side (depending on thickness), or until just cooked through. Use another 1 tsp oil for second batch.
-
Serve salad topped with fish and drizzle over tzatziki.
Nutritional Information
Energy |
1725 kj 412 kcal |
---|---|
Protein | 45.9g |
Carbohydrate | 18.8g |
Fat | 15.5g |