Skip to main content

Pan-fried fish with apple salad

Skip to IngredientsSkip to Method
  • Egg free
  • Peanut free
  • Sesame free
  • Soy free
  • No added sugar
  • Healthier living
  • Shellfish free
  • High in dietary fibre
  • High in protein

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.

  • Serves4
  • Cook time30 minutes
  • Prep time20 minutes
Pan-fried fish fillets with apple salad


  • 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

Nutritional information

Per Serve: 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%)

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.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Preheat grill on high. Place bread on a baking tray. Cook under the grill, turning occasionally, for 5 mins or until crisp.
  2. 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.
  3. 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.
  4. 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.
  5. Step 5

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