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.





  • 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



Preheat grill on high. Place bread on a baking tray. Cook under the grill, turning occasionally, for 5 mins or until crisp. 


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.


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. 


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.


Divide the salad and fish among serving plates. Drizzle the salad with remaining dressing. Sprinkle with walnuts. Season with pepper to serve. 


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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

No added sugar

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Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.