Pan-fried fish with apple salad
With a golden crispy skin and juicy meat, this white fillet fish is the ultimate dinner choice. Served on top of a refreshing apple salad, it’s ideal for busy weeknights.
This pan fried fish with apple salad recipe was created in partnership with the Heart foundation. Start by preheating the grill on high. Place the bread on a baking tray and cook under the grill for five minutes, turning occasionally until crisp. While that’s cooking, place the sugar snap peas in a large heatproof bowl and cover with boiling water. Set aside for two minutes, or until tender, drain and rinse under cold water. Then drain well. Use a mandolin or sharp knife to cut the apple and fennel into slices.
Place the bread, sugar snap peas, apple, watercress, rocket, zucchini, fennel and onion in a large bowl and toss to combine. Place the buttermilk, mustard and vinegar in a screw top jar. Seal and shake to combine. Pour half the dressing over the salad and toss to combine.
Next hit a large nonstick frying pan over high heat. Drizzle the fish with oil, turn to coat the fish. Pan fry each side until brown and cooked through.
Transfer to a plate and cover with foil to keep warm. Plate the salad and fish on serving plates. Drizzle the salad with the remaining dressing and sprinkle with warmer season with pepper to serve.This mouth watering salad is a great way to enjoy seafood.
Serves
4
Prep
20m
Cooking
30m
Ingredients
- 3 thick slices (about 135g) Multigrain Sourdough, cut into 3cm pieces
- 200g sugar snap peas, trimmed, sliced lengthways
- 1 medium Granny Smith apple, thinly sliced
- 1 cup watercress sprigs
- 60g pkt Coles Australian Baby Rocket
- 2 medium zucchini, cut into long matchsticks
- 1 small (about 200g) fennel, thinly sliced
- 2 spring onions, thinly sliced
- 1/3 cup (80ml) buttermilk
- 2 tsp wholegrain mustard
- 1 tbs white wine vinegar
- 8 (about 500g) thawed I&J Southern Blue Whiting Fillets Skinless or firm white fish fillets
- 1 tbs olive oil
- 1/4 cup (25g) chopped walnuts
Method
STEP 1
Preheat grill on high. Place bread on a baking tray. Cook under the grill, turning occasionally, for 5 mins or until crisp.
STEP 2
Meanwhile, place the sugar snap peas in a large heatproof bowl. Cover with boiling water. Set aside for 2 mins or until tender. Refresh under cold water. Drain well.
STEP 3
Combine the bread, sugar snap peas, apple, watercress, rocket, zucchini, fennel and onion in a large bowl. Combine the buttermilk, mustard and vinegar in a screw-top jar and shake to combine. Pour half the dressing over salad and toss to combine.
STEP 4
Heat a large non-stick frying pan over high heat. Drizzle fish with oil. Cook one-third of the fish for 4 mins each side or until brown and cooked through. Transfer to a plate and cover with foil to keep warm. Repeat, in 2 more batches, with the remaining fish.
STEP 5
Divide the salad and fish among serving plates. Drizzle the salad with remaining dressing. Sprinkle with walnuts. Season with pepper to serve.
Coles has partnered with the Heart Foundation to provide this content to you and help Australians live healthier and happier lives.
For personalised heart health information and support, contact the Heart Foundation Helpline 13 11 12.
Nutritional information
Energy 1572kJ/376 cals (18%) Protein 34g (68%) Fat 13g (19%) Sat Fat 2g (8%) Sodium 336mg (17%) Carbs 27 (9%) Sugar 11g (12%) Dietary Fibre 7g (23%)
Dietary information
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